Shared Program

Upper and Core - Day 1

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I just rocked a 01:14 workout based on my Upper and Core - Day 1 program, logged using Reps & Sets on my iPhone. Check it out.

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Cycling

105:00 5 RPE 6

Stretching

105:00

Bench Press

112 x 50kg
REST 01:00
212 x 50kg
REST 01:00
312 x 50kg
REST 01:00

Bosu Push Up

110
REST 00:30
28
REST 00:30
38
REST 00:30
48
REST 00:30

Superset

112 x 36kg Assisted Pull-Up
212 x 32kg Assisted Dips
REST 01:00
312 x 36kg Assisted Pull-Up
412 x 32kg Assisted Dips
REST 01:00
512 x 36kg Assisted Pull-Up
612 x 32kg Assisted Dips
REST 01:00

Swiss Ball Single Leg Split Squat

112 x 0kg
REST 00:45
212 x 0kg
REST 00:45
312 x 0kg
REST 00:45

Hammer Curl

112 x 10kg
REST 00:45
212 x 10kg
REST 00:45
312 x 10kg
REST 00:45

Superset

112 x 6kg Weighted Crossover Crunch
212 x 20kg Dumbbell Side Bend
REST 00:45
312 x 6kg Weighted Crossover Crunch
412 x 20kg Dumbbell Side Bend
REST 00:45
512 x 6kg Weighted Crossover Crunch
612 x 20kg Dumbbell Side Bend
REST 00:45

Standing Dumbbell Shoulder Press

112 x 15kg
REST 00:45
212 x 15kg
REST 00:45
312 x 15kg
REST 00:45

Swiss Ball Pass the Parcel

112
REST 00:30
212
REST 00:30
312
REST 00:30