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Hock Upper Routine

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4 sets / 45 sec rest

4 sets / 45 sec rest

Upper Routine

10-15 reps

Rest 45 seconds

Pushup Max Reps!

5-50 reps

Rest 90 seconds

5-20 reps

5-20 reps

5-20 reps

Straight Arm Chest Flies

5-20 reps

Rest 45 seconds

5-20 reps

Plank Shoulder Taps

5-20 reps

5-20 reps

Leg Assist Bicep Curl

5-20 reps

Rest 45 seconds

5-20 reps

Single Hand Edge Row

5-20 reps

Tricep Extension

5-20 reps

Rest 90 seconds

Circuit 2

5-20 reps

5-20 reps

5-20 reps

Straight Arm Chest Flies

5-20 reps

Rest 45 seconds

5-20 reps

Plank Shoulder Taps

5-20 reps

5-20 reps

Leg Assist Bicep Curl

5-20 reps

Rest 45 seconds

5-20 reps

Single Hand Edge Row

5-20 reps

Tricep Extension

5-20 reps

Rest 90 seconds

Circuit 3

5-20 reps

5-20 reps

5-20 reps

Straight Arm Chest Flies

5-20 reps

Rest 45 seconds

5-20 reps

Plank Shoulder Taps

5-20 reps

5-20 reps

Leg Assist Bicep Curl

5-20 reps

Rest 45 seconds

5-20 reps

Single Hand Edge Row

5-20 reps

Tricep Extension

5-20 reps

Rest 90 seconds

Circuit 4

5-20 reps

5-20 reps

5-20 reps

Straight Arm Chest Flies

5-20 reps

Rest 45 seconds

5-20 reps

Plank Shoulder Taps

5-20 reps

5-20 reps

Leg Assist Bicep Curl

5-20 reps

Rest 45 seconds

5-20 reps

Single Hand Edge Row

5-20 reps

Tricep Extension

5-20 reps