45 minute Spin Bike session + Upper Body Power Day

Upper Body Movement Reps Reps Reps Rest Time
Single-Arm DB Rows Power 12 each 12 each 12 each 3 mins
Wide Grip Lat Pulldown Explosive 16-20 16-20 16-20 90 secs
Decline DB Chest Press Power 10-12 10-12 10-12 3 mins
Decline DB Reverse Chest Press Power 8-12 8-12 8-12 90 secs
Seated DB Shoulder Press Explosive 8-12 8-12 8-12 90 secs
Incline BB Curls Explosive 8-12 8-12 8-12 90 secs
DB Tricep Extension Explosive 8-12 8-12 8-12 90 secs
DB Shrug Power 8-12 8-12 8-12 90 secs
Single-Arm Decline Front Raise Explosive 8-12 8-12 8-12 90 secs
Abs Movement Reps Reps Reps Rest Time
Decline DB Crunch
Controlled
12
12
12
30 secs

Follow me on:  @Sirrom_Fitness@SirromFitness

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s