1 snatch | 3 sets | 10 reps/side | no rest
2 clean-to-squat | 3 sets | 10 reps/side | no rest
3 snatch-reverse lunge | 3 sets | 10 reps/side | 2 min rest
👆 1 set of 1, 2 and 3, then rest 2 min & start back at 1.
4 swing | 3 sets | 30 reps | no rest
5 press thrust | 3 sets | 15 reps | 2 min rest
👆 1 set of 4 and 5, then rest 2 min & start back at 4.
6 curl | 3 sets | 10 reps | no rest
7 overhead ext. | 3 sets | 10 reps | no rest
8 lateral raise | 3 sets | 10 reps | 2 min rest
👆 1 set of 6, 7 and 8, then rest 2 min & start back at 6.
1 db curl variation | 3 sets | 18 reps | no rest
switch every 6 reps (regular 👉 circular in 👉 circular out)
superset with 2 👇⠀
2 db skullcrusher | 3 sets | 20 reps | 90 sec rest
halfway, switch from neutral to pronating (rotating palms down)
3 inner db curl | 3 sets | 15 reps/side | no rest
superset with 4 👇
4 db overhead ext. | 3 sets | 15 reps | 90 sec rest
5 preacher machine | 3 sets | 15 reps | no rest
superset with 6 👇
6 tricep ext. machine | 3 sets | 15 reps | 90 sec rest
7 cable ext. | 3 sets | 15 reps/side | no rest
halfway, switch from horizontal to vertical (raise cable)
superset with 8 👇
8 elbow forward curl | 3 sets | 15 reps/side | 90 sec rest
👉 hit failure on the last set of 7 and 8
👉 beginners: prob wise to decrease 1 set per exercise
🎧Track: Ericovich X L Kaison – Disguise
Music Provided by Magic Records
Listen To The Original:
Free Download:
🎧Track: TRVNSPORTER & Adro – Insidious
Music Provided by Magic Records
Listen To The Original:
Free Download:
🎧 YungCloudz – Domino [No Copyright]
✔️Brian DeCosta: – www.instagram.com/briandecosta/
#workout #training #fitness
source
