Friday- upper body

10 minutes on the rower to warm up


1:00 on each exercise:

1. Overhead tricep extensions

2. T-push ups

3. Bent-over rows

4. Supine overhead tricep dips (movie above)

5. In and out bicep curls (movie below)



6. Inverted row (pictured below)

7. Tricep dips (straight legged) (To increase difficulty, alternate lifting one leg off of the ground for 5 reps each)

8. Flies (alternate raising arms straight in front of you and straight out from your sides)

9. Military press

10. Plank

Now complete 30 seconds on each of those ten exercises

Finish up with 20 minutes on the treadmill

Inverted Row