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Ultimate Upper Body & Abs Shred: Triple Threat Series Workout #12

Strength & Stability:10 reps each exercise

HIIT Intervals: 50/10

Optional Equipment: Dumbbells, chair, stability ball, sliders (rags or paper/plastic plates)

Tri-set 1:
Strength: Bent-over narrow row, s. arm triceps kickback (L&R)
Stability: Pirate pulls (light weight)
HIIT: 2 Plank jack shoulder taps, Hellraiser

Tri-set 2:
Strength: Bent over wide row, hammer curl
Stability: Plank Renegade rows
HIIT: Man Makers (go lighter so we can go faster)

Tri-set 3:
Strength: “No cheat” biceps curl
Stability: S. leg around-the-worlds (5L, 5R)
HIIT: Plank slider in & outs

Tri-set 4:
Strength: Rear delt “V”
Stability: Plank triceps extensions
HIIT: (R)

Tri-set 5:
Strength: Supine triceps press (legs elevated)
Stability: V-sit abs w/ biceps curl
HIIT: Forward & back plank drag

ABS & UPPER BODY BURNOUT
(45/10 interval)
1) Plank angel, bottom leg toe touch (L side only)
2) Plank angel, bottom leg toe touch (R side only)
3) Rotating plank dips, fwd toe-touch
4) Hip lifts w/ pause at top (SLOW eccentric phase)

******
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.