Upper body dumbbell work featuring the seated shoulder press with Coach Alonzo.
GAME OF 3’S - Shoulder Press:
4 sets of 5x:
3 DOUBLE
3 ALTERNATING
A bicep burner using Coach Alonzo's signature Game of 3's formula.
GAME OF 3'S: BICEP CURLS
10x:
3 Twists
3 Curls
A full body workout with Coach Joe using Bulgarian split squats & incline dumbbell rows.
Bulgarian Split Squats
3x8 per side
w/ 3 seconds on the way down
Incline DB Rows
5x:
3 per side w/ 3 second pause
Natural Selection using tricep extensions with Coach Alonzo & Coach James.
NATURAL SELECTION - TRICEP EXTENSIONS
3x:
10 heavy reps
20 reps at half weight
10 heavy reps
20 reps at half weight
