FREE WR Gym Workout
Warm Up
30 seconds jumping jacks
20 arm circles forward
20 arm circles backwards
20 pushups
20 sit ups
10 jump squats
10 lunges
30 seconds of sit ups
30 seconds bicycle kicks
SPLIT 1
Barbell Push Jerk 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
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SPLIT 2
Single Leg Half Bosu Ball Barbell Bicep Curls (stand with one leg on a half bosu ball ton balance)
5 sets of 8 reps
Superset with
Single Leg Half Bosu Ball DB Tricep Extension 5 sets of 8 reps
Superset with
Both Feet On Bosu Ball 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
Superset with
Barbell Forearm Curls 5 sets of 8 reps
1 minute rest in between sets
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