MTRW: Guns of Steel

Hi guys, Weather your are a man or a woman shapely arms are always admired by all and also come handy when you are out and about r are playing ball with your friends or kids or getting those groceries in the car. So here is your upper body workout to build those guns of steel.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Chin-ups
  • Low Jacks

Superset 2:

  • Standing Ez-bar Curl
  • Angle Cuts*

Superset 3:

  • Lying Triceps Extension
  • Figure 8*

Superset 4:

  • Incline Dumbbell Curl
  • Power Hops

Superset 5: 

  • Concentration Curl
  • Quick Feet

Superset 6:

  • Bench Dips
  • High Knees

Abs Bonus Round:

3 sets | 20-25 reps each

  • Hanging Leg Raise
  • Windshield wipers

Exercixe Breakdown:

Angle Cuts: Layout 6 cones in a zig-zag shape. The cones should range from 8-10 yards wide and cover about 20-25 yards. Sprint to the 1st cones, shorten your stride before reaching the 2nd cone. When you cut, drop your hips and plant on your outside foot, pointing your toe at the 3rd cone. Now accelerate to the 3rd cone. Run a path outside the cones.

Figure 8: Layout 2 cones in a straight line 5-8 yards apart. Stand on the side of a cone facing the other. Sprint to the opposite side of the other cone. Do a tight 180° turn and run to the opposite side of the cone you started at. Repeat.

Stretch and make sure to have a post-workout snack to fuel those hard working muscles.

Svetlana

Esse Libere Fitness – Free To B Fit

Click on the banner below to get your Gymboos interval timer and take charge of your workouts: