A: Suitcase Deadlift
This move is performed with a dumbell/kettlebell held in either hand to the side of your body.
REPS: 4,6,8,6,4 REST: 90-180S
B1: Zercher Squat
A front squat move performed by holding a barbell in the book of your elbows
REPS: 12,10,8,10,12 REST: 60S
B2: DB Chest Flyes
Slight bend in the elbows, concentrate on really squeezing your chest to bring the DBs together.
REPS: 12,10,8,10,12 REST: 60S
B3: DB Piston Rows
Similar to a DB bent over row but with palms facing each other. Alternate arms , one goes up as the other comes down.
REPS: 20,15,12,15,20 REST: 90S
C1: Seated Shoulder Press
Keep core tight throughout and don’t arch your lower back.
REPS: 20,15,12,15,20 REST: 90S
C2: Lat Pulldown
With palms at either end of the bar, or kettlebell above your shoulders, keep elbows as tight as you can and brace your abs.
REPS: 20,15,12,15,20 REST: 60S
