Week #8 - Pull

Warm Up:

  • Treadmill

    • 10 mins

      • Walk for 1, Run for 8, Walk for 1

Core:

  • CrossBody Crunches + Heel Touches

    • 24 x 3 rounds

  • Side Oblique Crunches

    • 20x3 rounds

  • Lower Lumbar Extensions + Mountain Climbers

    • 15 x 4 rounds (30 mountain climbers each time)

Cardio:

  • Treadmill

    • 5 mins

      • 3.2speed, 12%incline

Weights:

  • Deadlift + Alternating Dumbbell Hammer Curls (per arm) ⬇️

    • Reps are: 10-8-8-6

      • Make sure from is perfect, and save some gas for the heavy set of 6!!

  • Barbell Bicep Curl + Lat Pull Downs + Leg Raises

    • Reps are: 20-10-5-20

Cardio:

  • Treadmill

    • 4 mins

      • 3.2 speed, 12%incline

Weights:

  • Cable Row Back Pull + Seated Dumbbell Curl

    • Reps are: 10 x 7 rounds 😏 (yes, 7 rounds of 10)

Cardio:

  • In & Out Jumps + Mountain Climbers

    • 30 x 3 rounds

Weights:

  • Single Arm Dumbbell Row Back Pull + Burpees

    • 10 x 4 rounds

  • Single Arm Concentration Curls + Pulsing Jump Squats

    • 15 x 4


Core:

  • Side Oblique Crunches

    • 15 x 3

STRETCH!!!

Brandy WhelanComment