RIPPED * upper body strength class. Perform each set with the burnout 3 times before moving on to the next set*
SET 1
- W-Curl x15
- Bent Over Fly Alternating x20, x10 Together
- Bird-Dog Row x15R x15L
BURNOUT
30 Alternating Bicep Curls
20 Renegade Rows
10/20 Push Ups
50 Quick Jacks
SET 2
- Static Curl x10R x10L x10T
- Bent Over Wide Row x15
- Overhead Tricep Extension x15 s/s Banded Overhead Extension x15
BURNOUT
30 Alternating Bicep Curls
20 Renegade Rows
10/20 Push Ups
50 Quick Jacks
SET 3
- Hammer Curl R, L, External Rotation x12
- Bent Over Neutral Front Raise x12
- Tricep Kickbacks x15 s/s Straight Arm Pulses x20
BURNOUT
30 Alternating Bicep Curls
20 Renegade Rows
10/20 Push Ups
50 Quick Jacks