Final Day of Phase One

Yeah you read it right.  So here it is, the end of phase 1, or the "warm up" as I'm calling it.  Check it out.

A White Lie Workout: Phase 1: Upper Body and Core

Circuit 1: Chest: 3 times through, no rest

• Incline Dumbbell Bench Press: 3x6: 55 pound dumbbells
• Incline Pushup: 3xAMAP: 20/18/13
• Bent Arm Dumbbell Pullover: 3x6: 45 pounds/50 pounds/50 pounds
• Cable Flys: 3x6: 60 pounds 

Rest: Jump rope for 1 minute

Circuit 2: Triceps: 3 times through, no rest

• Dips: 3x AMAP: 14/12/12
• Triceps Rope Extension with Flare: 3x6: 85 pounds/90 pounds/90 pounds
• TRX Triceps Extension: 3x6
• Triceps Floor Press: 3x6/side

Rest: Jump rope for 1 minute

Circuit 3: Back/Biceps: 3 times through, no rest

• Pull Ups: 3x AMAP: 7/7/6
• V-Handle Pulldown: 3x6: 120 pounds
• TRX Row: 3x6
• Dumbbell Clean and Press: 3x6/side: 40 pound dumbbell

Rest: Jump rope 1 minute

Circuit 4: Shoulders: 3 times through, no rest

• TRX Inverted Press: 3x6/side
• Thrusters: 3x6: 35 pound dumbbells
• Single Arm Dumbbell Snatch: 3x6/side: 40 pound dumbbell
• Dumbbell Lateral Raise: 3x6: 15 pound dumbbells

Rest: Jump rope for 1 minute

I also got to do this:

3x (Hanging Leg Raises x7, Hanging Knee Raises x5)

Ah...

Now onto the next phase on Monday!  Until then, I have the weekend off to relax and recover.   

Have a good weekend all.