FREE WR GYM WORKOUT

Warm Up

30 seconds jumping jacks

20 arm circles forward

20arm circles backwards

20pushups

20sit ups

10jump squats

10 lunges

30seconds of sit ups

30 seconds bicycle kicks

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SPLIT 1Barbell Snatch

5 sets of 6-8 reps (light weight)

SUPERSET with

 Tempo (control the weight down for 3 seconds, then go up with it for 3 seconds) Dumbbell Bench Press

5 sets of 5 

Superset with

BAND Push Ups 5 sets of 10-12

1 minute 30 seconds rest in between sets SPLIT 2

BARBELL Bicep Curls

5 sets of 8 reps

Supersewt with

DB Tricep Extension 5 sets of 8 reps

Superset with 

DB Hammer Curls

5 sets of 6 reps each side 

1 minute rest in between sets 

SPLIT 3

DB Reverse Forearm Curls 5 sets of 8 reps

Suowrset with

Barbell Forearm Curls 5 sets of 8 reps1 minute rest in between sets

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https://www.firstdowntraining.com/book-online