Chest Press
sets of 4reps working up to 2rep max: 90-155kg
Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg
Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg
5min Row
Chest Press
sets of 4reps working up to 2rep max: 90-155kg
Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg
Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg
5min Row
5 x 8reps Seated Row @ BW + 20 Push Ups
5 x 8reps Shoulder Press @ 50kg + 8 Upright Row @ 40kg
5 x 8reps DB Bicep Curls @ 24kg + Around the Worlds @ 20kg
5 x 8reps Insteps + 8 Swing Dips
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.