Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee
Here is the plan for this week upper body. We will do the routine below on:
- Monday| Medium load | perform 3 sets | 1 set = 1 rep on each side + 2 reps on each side | 9 reps total
- Wednesday | Heavy Load | 1 set = 1 rep on each side + 2 reps on each side + 3 reps on each side | 18 reps total
- Friday | Light Load | 1 set = 1 rep on each side | 3 reps total
You will pick a kettlebell that you can press 5-8 times and that will be the weight that you will be working for the next 4 weeks. After that you will go up in weight and sets.
Part 1: Medium load | perform 3 sets | 1 set = 1 rep on each side + 2 reps on each side | 9 reps total for each exercise in this sequence
- kettlebell clean + press
Past 2: time challenge
- Swings | 5 min non-stop
Part 3| pyramid | 3 rounds
- body-weight push-ups | 15
- decline leg raises | 10
- dip | 5
Of course stretch and enjoy a post-workout snack.
Esse Libere Fitness – Free To Be Fit