Upper Body Strength Set

Circuit x 4

This is an upper body circuit. Perform all exercises one after another then rest for 2 minutes. Repeat 2-3 more times.

LLT
Bird Dog Rows
reps 10 each
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 each Moderate Controlled 15s (h:m:s)
2 10 each Moderate Controlled 15s (h:m:s)
3 10 each Moderate Controlled 15s (h:m:s)
4 10 each Moderate Controlled 15s (h:m:s)
ULT
[J] – Push Up to Step
reps 10
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 Controlled 15s (h:m:s)
2 10 Controlled 15s (h:m:s)
3 10 Controlled 15s (h:m:s)
4 10 Controlled 15s (h:m:s)
LLT
DB Chest Press with Ball Squeeze
reps 12
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 12 Moderate Controlled 15s (h:m:s)
2 12 Moderate Controlled 15s (h:m:s)
3 12 Moderate Controlled 15s (h:m:s)
4 12 Moderate Controlled 15s (h:m:s)
LLT
SB – Deadlift with bent over Row
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 15s (h:m:s)
4 10 Moderate Controlled 15s (h:m:s)
ULT
SB – Reverse Push-up
reps 10
Set Reps
1 10
2 10
3 10
4 10