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Heavy Metal Back & Chest Week 5

February 6, 2017

 

Heavy Metal Phase 3 Week 5

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  Kneeling Plank.  (All 4's barely lifting knees off the ground...hold)

Station 2  Drop Squat 

Station 3:  Pus ups with Trunk Rotation

Station 4:  Weighted Arm Circles w/ high knees

Station 5:  Side lying leg circles forward and backward.

Station 6:  Straight leg butterflies

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