Heavy Metal Back & Chest Week 5

Heavy Metal Phase 3 Week 5

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 Kneeling Plank. (All 4's barely lifting knees off the ground...hold)

Station 2 Drop Squat

Station 3: Pus ups with Trunk Rotation

Station 4: Weighted Arm Circles w/ high knees

Station 5: Side lying leg circles forward and backward.

Station 6: Straight leg butterflies