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- Dumbbells
- Adjustable bench
- Treadmill or bike
- Cable machine
- Body weight
More demand, more control, and more total upper body work with shoulder stability and conditioning built in.
Each workout includes 4 supersets for a total of 8 exercises.Perform each superset for 3 rounds before moving to the next.
A1. Dumbbell Bench Press with Tempo – 8–10
A2. Chest Supported Dumbbell Row – 10–12
B1. Alternating Standing Single Arm Shoulder Press – 8/side
B2. Cable Face Pull to External Rotation – 12–15
C1. Push-Ups – 12–15
C2. Hollow Body Hold – 20–30 seconds
Strict core movement
D1. Dumbbell Thrusters – 12
D2. Treadmill Run, Bike Sprint, or Burpees – 30 seconds
Heart-rate movement
