Winter Workout II

09:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Change of pace this week. Dumbbells twice a week and kettlebells twice a week.

Winter Wokrout II

 18:30 Home

Warm up

DB Bench 3x11x21

DB(x2) Row 3x11x21

DB Step ups 2x11x21

DB RDL 2x11x21

Stretch

Winter Workout II

19:30 Home

Warm up

9 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x10x21

DB(x2) Row 3x10x21

DB Step ups 2x10x21

DB RDL 2x10x21

Circuit 2x10

Lateral Raises

Bent over raises

Curls

Tricep Extensions

Stretch

Winter Workout II

09:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x9x21

DB(x2) Row 3x9x21

DB Step ups 2x9x21

DB RDL 2x9x21

Cable Rows 3x10

Cable Tricep Extension 3x10

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x8x21

DB(x2) Row 3x8x21

DB Step ups 2x8x21

DB RDL 2x8x21

Circuit 2x10

Lateral Raises

Bent over raises

Curls

Tricep Extensions

Stretch

Stretch

Winter Workout II

14:30 Home

Warm up

DB Bench 3x12x20

DB(x2) Row 3x12x20

DB Step ups 2x12x20

DB RDL 2x12x20

Stretch

Winter Workout II

 18:30 Home

Warmup

Pushups 10,9...2,1

Swings 1,2...9,10

GS 3x5

Pullups 3x5

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x11x20

DB(x2) Row 3x11x20

DB Step ups 2x11x20

DB RDL 2x11x20

Superset

2x10 Lateral Raises

2x10 Bent Over Raises

2x10 Curls

2x10 Tricep extension.

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x10x20

DB(x2) Row 3x10x20

DB Step ups 2x10x20

DB RDL 2x10x20

3x10 Cable Curl

3x10 Cable Tricep Extension

Stretch

Winter Workout II

14:30 Home

Warm up

DB Bench 3x9x20

DB(x2) Row 3x9x20

DB Step ups 2x9x20

DB RDL 2x9x20

Stretch

Winter Workout II

18:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x8x20

DB(x2) Row 3x8x20

DB Step ups 3x8x20

DB RDL 3x8x20

Cable Curl 3x12

Cable Tricep Ex 3x12

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x12x18

DB(x2) Row 3x12x18

Step ups 2x10x36

RDL 2x10x36

DB Curl 3x10x12

Stretch