10 MINUTES | Upper Body Mobility | Warm Up + Cool Down

This upper body mobility workout will help you increase the pain free range of motion in your neck, shoulders, chest, wrists, and elbows. You can use these exercises to help you prepare for our weight training together and also as a cool down to help restore your muscles back to their resting lengths. You won’t need any equipment for this workout, just a small amount of space to move about in. – EQUIPMENT: A mat or soft surface is recommended to workout on – X1 MOBILITY CIRCUIT: X10 INTERVALS INTERVAL TIMER: 60 Second Stretch | 20 Second Transition – MOBILITY CIRCUIT 1. Neck C.A.R.S. 2. Standing Shoulder C.A.R.S. 3. Scapular C.A.R.S. 4. 90º Tucked - Elbow C.A.R.S. 5. Wrist Rotations 6. Wall Based | 2-Arm Chest Drop Down L/R 7. Wall Based | Single Arm Pectoral Stretch / Torso Rotation 8. Quadruped Scapular Protraction / Retraction 9. V-Seated Shoulder Elevation / Depression

DAY 1 | Chest + Triceps Dumbbells Strength | Supersets with Repeat

SUPERSETS FORMAT: X10 SETS | X1 REPEAT ROUND SET 1: Triceps Standing SET 2: Floor Based Chest / Triceps SET 3: Bodyweight Chest / Triceps SET 4: Triceps Sweeps & Kickbacks SET 5: Floor Based Chest / Triceps *REPEAT SETS 1-5 | 1X THROUGH* SUPERSETS TIMER: 50 Work / 50 Work / 50 Rest – SET 1: TRICEPS STANDING L/R 1. Single Arm Triceps Extensions O.H. SET 2: FLOOR BASED CHEST / TRICEPS 1. Wide Chest Press (Palms Away) 2. Supine Chest Press (Palms Up) SET 3: BODYWEIGHT CHEST / TRICEPS ROUND 1: L/R 1. S.L. Kneeling Push-Ups ROUND 2: L/R 2. Side Lying Chest / Triceps Push-Ups SET 4: TRICEPS SWEEPS / KICKBACKS 1. Bent Over Hammer Grip Row + Kickback 2. Rotational Sweep-Backs (Palms Down to Palms In) SET 5: FLOOR BASED CHEST / TRICEPS 1. Diamond / Center Press 2. Triceps Extension from 90º Hold *REPEAT SETS 1-5 | 1X THROUGH*

UPPER BODY WEIGHTS USED

10 MINUTES | Upper Body Mobility | Warm Up + Cool Down

Warm up before getting started!

DAY 2 | Back + Biceps Drop Sets Strength (Bench Optional)

WORKOUT KEY: H = Heaviest Dumbbells Option M = Moderately Lighter Dumbbells L = Lightest Dumbbells Option – TRI vs. DROP SETS FORMAT: X10 SETS SET 1: Two-Arm Back SET 2: Two-Arm Biceps SET 3: Arms Alternating Back SET 4: Arms Alternating Biceps L/R SET 5-6: Single Arm Back + Bench L/R SET 7-8: Single Arm Biceps + Bench L/R SET 9-10: Single Arm Back + Bench DROP SETS TIMER: 40/40/40 Work | 60 Rest – SET 1: TWO ARM LATS H 1. Bent Over Horizontal Lat Rows (Palms Down)(90º Bend in Elbows) M 2. Bent Over Horizontal Lat Rows (Palms Down)(90º Bend in Elbows) L 3. Bent Over Rear Delt Flyes (Palms Down)(Micro-Bend in Elbows) SET 2: TWO ARM BICEPS H 1. Full Range Hammer to Biceps Rotational Curls M 2. Full Range Hammer to Biceps Rotational Curls L 3. Hang Clean to Biceps Curl SET 3: ARMS ALT. BACK H 1. ALT. Supine Grip Rows (Palms Up) M 2. ALT. Supine Grip + Palm In 90º Rows (Palm Up / Palm In) L 3. ALT. Hammer Grip Ground Downs (Palms Facing) SET 4: ARMS ALT. BICEPS H 1. ALT. Cross-Body Curls (Palm Curl into Oppos. Shoulder) M 2. ALT. Full Range Hammer Curls L 3. ALT. Hang Clean to Biceps Curl L/R SET 5-6: S.A. BACK + BENCH (LEFT / RIGHT) H 1. S.A. Bench Supported Hammer Grip Row (Palm in) M 2. S.A. Bench Supported Hammer Grip Row L 3. S.A. Lat Sweep-Back (Palm In) *REPEAT OTHER SIDE* L/R SET 7-8: S.A. BICEPS + BENCH (LEFT / RIGHT) H 1. Bottom to 90º Concentrated Biceps Curls (Palm Up) M 2. Full Range Concentrated Forearm Curls (Palm In) L 3. Full Range Concentrated Biceps Curls (Palm Up) *REPEAT OTHER SIDE* L/R SET 9-10: S.A. BACK + BENCH (LEFT / RIGHT) H 1. S.A. Bench Supported Supine Grip Rows M 2. S.A. Bench Supported Horizontal Rows L 3. S.A. Bench Supported Lateral Fly *REPEAT OTHER SIDE*

10 MINUTES | Upper Body Mobility | Warm Up + Cool Down

Warm up before getting started!

DAY 3 | AMRAP Shoulders / Chest / Triceps Strength + Weights

AMRAP FORMAT: X7 AMRAP SETS | X3 EXERCISES PER SET E1: Shoulders E2: Chest (or Combo) E3: Triceps (or Combo) AMRAP SET TIMER: 3:00 Work / 1:00 Rest – SET 1: X10 1. Lateral Arm Raises (Palms Down) X10 2. ALT. Hammer Presses X5 3. Cobra Push-Ups SET 2: X10 1. L-Seated Arnold Presses X10 2. V-Seated Single DB. Chest Press X10 3. V-Seated Russian + O.H. Twists SET 3: L/R X10 1. Kneeling Clean to Hammer Press X10 2. Wide Chest Press SET 4: X10 1. Single DB Front Raise X10 2. Single DB Hammer Press (Horizontal Hold) X10 3. Single DB Diamond Press SET 5: X10 1. Bent Over Lateral Fly to Side (Palms Facing) X10 2. Row HOLD - Triceps Kickbacks X20 3. ALT. Narrow Triceps Press SET 6: X10 •• 1. Straddle Stance ALT. Arnold Presses O.H. L/R X8 2. Side Lying Chest/Triceps Push-Ups SET 7: X10 1. Bent Over Rear Delt Rows (Palms Down) X10 2. Single DB Triceps Extension O.H. X10 3. Lying Flyes to Side

UPPER BODY WEIGHTS USED