Monday: UPPER
Body Heatmap
Target Muscles
arm circle (warm up)
30 secods
10 repsW
Side Delts
arm circle (warm up)
30 secods
Side Delts
Set
KG
Reps
W
-
-
shoulder rolls (warm up)
30 seconds
10 repsW
Side Delts
shoulder rolls (warm up)
30 seconds
Side Delts
Set
KG
Reps
W
-
-
torso twist (warm up)
30 seconds
10 repsW
ObliquesAbs
torso twist (warm up)
30 seconds
ObliquesAbs
Set
KG
Reps
W
-
-
Jumping Jack
45 seconds
10 repsW
CalvesSide DeltsQuads
Jumping Jack
45 seconds
CalvesSide DeltsQuads
Set
Reps
W
-
Kettlebell Shoulder Press
each set is 1 arm
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Front DeltsSide DeltsTriceps
Kettlebell Shoulder Press
each set is 1 arm
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10
5
10
10
6
10
10
Pull Up
16 repsF
210 repsF
37 repsF
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
F
6
F
10
F
7
Chest Dip
15 reps1
27 reps2
37 reps3
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
1
5
2
7
3
7
Gorilla Row (Kettlebell)
116 reps1
216 reps2
316 reps3
Upper BackLats
Gorilla Row (Kettlebell)
Upper BackLats
Set
KG
Reps
1
10
16
2
10
16
3
10
16
