Heavy Metal - Back & Chest Week 1

In one of my weekly classes "HEAVY METAL" We have been going through a series incorporating low reps, heavy weights for our main muscle groups, cardio & complimentary strength for the rest of the body with the following format.

Heavy Metal Phase 3 Week 1

Focus: Chest & Back

The format goes like this.

Main Muscle Group 6 reps

1 minute of jump rope

1 minute of circuit exercise

Any questions?

Here is the routine

Chest Fly

Back Fly

Chest Press

Rows

Push Up/Breast stroke

6 reps for each exercise

Rope 1 min

Circuit 1 min

Station 1: Lunge w/ Shoulder Raise

Station 2: Dips w/ Front Kick

Station 3: Box ups

Station 4: Plank w/ Rear Donkey Kicks

Station 5: Crossover Sits

Station 6: Bicep Curls in Wall Sit