Westend Monday Lifting

Service Description

Warmup 10 x shoulder circles forward and back 10 x Cobra Pushups 10 x Ring Rows 10 x Scorpion Stretch PUSH PIECE 3 sets. Move from a to b to c as fast as possible. Rest 90s between sets. 1a) DB Chest Press x 8 @ approx. 60% bench press 1RM 1b) Pushups to failure 1c) DB overhead Tricep extension x 15 PULL PIECE 3 sets as per part 1. 2a) Pull Ups x 8 2b) DB single arm row x 12 (at speed) 2c) Alternating Bicep Curls x 20 ACCESSORY 1 3 Sets 3a) DB Chest Flys 1 1/2 rep x 12 3b) DB Upright Row x 12 reps with pause at top. ACCESSORY 2 3 sets 4a) Side lying DB lateral raise x 12 each side. Slow tempo. 4b) Bent Over DB Fly x 12 slow tempo