Friday Workout: Upper body FLAMES

Without the ability to run, I did this SICK upper body workout to break a sweat

1. Circuit 1: Lat Pull Downs/Seated Rows --increase weight each set, go HEAVY
1. Wide grip seated lat pull down 3sets x 12 reps
2. Reverse grip seated lat pull down 3 sets x 12 reps
3. Seated low row 3 sets x 12 reps
4. Seated cross handle pull (toward shoulders) 3 sets x 12 reps
2. Circuit 2: Bicep Curls/Overhead Press/Lat raises
1. Bicep curl to overhead press: 15s,17.5s,20s,22.5s,25s. (15reps/12/10/8/4)
2. Lat raises: 7.5s,10s,12.5s (15reps x2, 10 reps x2, 8 reps x2)
3. Standing Arnold press: 15s/17.5s/20s . 15reps 12 reps 10 reps
3. Circuit 3: Upright row/Bent over row/Squats
1. Upright row: 20lb kbell 12 reps x2, 25lb kbell 12 reps, 30lb kbell 10 reps
2. Bent over row: 17.5s 12 repsx2, 20s 10 reps x 2, 25s 8 reps x2
3. Deep squats: 45 lbs 20 reps,15reps. 65 lbs 15 reps, 12 reps. 95lbs 12 reps, 10 reps.
4. Circuit 4: Reverse Flys/Toe touches w/12.5lb dbell/Tricep dips
1. Rev Flys 7.5s 15 reps x2, 10s 12 reps x2, 12.5s 8 reps, 6 reps
2. Toe touches on bench w/12.5 lb dbell 3 sets 20 reps
3. Tricep dips off bench 5 sets 12 reps
5. Swiss Ball and Cable ham curls and kickbacks
1. Glute raises and ham curls swiss ball 3 sets 10 reps
2. Cable ham curls and kickbacks 2 sets 15 reps

AAAND THAT , WAS MY UPPER BODY BLAST. Sore shoulders, sore biceps, sore lats!!  Sets on sets on sets!