Blog Archives - UNDERGROUND STRONG

BURN- ABS AND CARDIO

6/20/2017

WARM UP(4 SETS)

Push Ups 12r
Up Downs 123
Arm Circles :30 sec

CIRCUIT 1 (4 SETS)

Alternating Medicine Ball Push Ups :45 sec
Medicine Ball Plank :45 sec

CIRCUIT 2 (3 SETS)

Left Arm Single Arm Kettlebell Swings :30 sec
Plank :30 sec
Right Arm Single Arm Kettlebell Swings :30 sec
Plank :30 sec

CIRCUIT 3 (4 SETS)

Knees to Elbows :45 sec
Ball Slams :45 sec

BICEPS AND TRICEPS

6/6/2017

WARM UP (4 SETS)

Arm Circles :30 sec
Narrow Push Ups 12r
Up Downs 12r

CIRCUIT 1 (5 SETS)

High Knees :30 sec (80%+ Heart Rate)
Rest :15 sec

CIRCUIT 2 (3 SETS)

7 Heavy Bar Curls
7 Medium Bar Curls
7 Light Bar Curls
Mountain Climbers :30 sec (80%+ Heart Rate)

CIRCUIT 3 (4 SETS)

Hammer Curls Heavy :30 sec
Hammer Curls Medium :30 sec
Hammer Curls Light :30 sec
Over Head Tricep Extensions :30 sec

Back, Chest and Shoulders

6/5/2017

WARM UP (3 SETS)

Rear Delt Flyes 12r
Push Ups 16r

STATION 1 (3 SETS)

Barbell Bench Press 16r
Dips 8, 12 or 16
Mountain Climbers :30 sec

STATION 2 (3 SETS)

Barbell Bent Over Back Rows 16r
Pull Ups 12r
Up Downs 10r

STATION 3 (3 SETS)

Incline Dumbbell Bench Press 16r
Push Ups w/ Row 12r
Burpees 8r

STATION 4 (4 SETS)

Front Raise w/ Rotation 8r
Shoulder Press 12r
Up Right Rows 16r
Ball Slams :60 sec

STATION 5 (5 SETS)

Standing Lateral Raises :45 sec
Standing Arnolds :45
High Knees :30 sec

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