Shared Program

Upper and Core - Day 3

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I just rocked a 01:08 workout based on my Upper and Core - Day 3 program, logged using Reps & Sets on my iPhone. Check it out.

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Cycling

105:00 5 RPE 6

Stretching

105:00

Superset

112 x 17.5kg Swissball dumbbell chest press
212 x 17.5kg Swissball dumbbell flye
REST 01:00
312 x 17.5kg Swissball dumbbell chest press
412 x 17.5kg Swissball dumbbell flye
REST 01:00
512 x 17.5kg Swissball dumbbell chest press
66 x 17.5kg Swissball dumbbell flye
REST 01:00

Swissball dumbbell row

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

Swiss Ball Incline Push-Up

110
REST 00:45
210
REST 00:45
310
REST 00:45

Swissball dumbbell pullover

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

Swiss Ball Dumbbell Curl

110 x 10kg
REST 00:45
210 x 10kg
REST 00:45
310 x 10kg
REST 00:45

Swiss Ball Seated Dumbbell Shoulder Press

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

Swissball Supine foot lifts

110
REST 00:45
210
REST 00:45
310
REST 00:45

Superset

100:40 Swiss Ball Plank
210 Swiss Ball Mountain climber
310 Swiss Ball Kneeling Rollout
REST 00:45
400:40 Swiss Ball Plank
510 Swiss Ball Mountain climber
610 Swiss Ball Kneeling Rollout
REST 00:45
700:40 Swiss Ball Plank
810 Swiss Ball Mountain climber
910 Swiss Ball Kneeling Rollout
REST 00:45