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January 26, 2018

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Heavy Metal - Back & Chest Week 1

January 16, 2017

 

In one of my weekly classes "HEAVY METAL"  We have been going through a series incorporating low reps, heavy weights for our main muscle groups, cardio & complimentary strength for the rest of the body with the following format.  

 

Heavy Metal Phase 3 Week 1

Focus:  Chest & Back

 

The format goes like this.

 

Main Muscle Group 6 reps

1 minute of jump rope

1 minute of circuit exercise

 

Any questions?

 

Here is the routine

 

Chest Fly

Back Fly

Chest Press

Rows

Push Up/Breast stroke

6 reps for each exercise

 

Rope 1 min

 

Circuit 1 min

Station 1: Lunge w/ Shoulder Raise

Station 2: Dips w/ Front Kick

Station 3: Box ups

Station 4:  Plank w/ Rear Donkey Kicks

Station 5:  Crossover Sits

Station 6:  Bicep Curls in Wall Sit  

 

 

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