Workout of the Day!

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Upper Body Focus Workout

You will need Various Kettlebells, a Free Standing Cable Machine & your body….
You will also need STRENGTH & FOCUS….Rock on Grasshopper!

Warm up:
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Wide hand placement/chest
Double Kettlebell Shoulder Shrugs x 10
10 Push ups – Narrow hand placement/triceps

Work Out:
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Light Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Medium Bell
Double Handle Cable Machine Scapular Retractions x 10
Two Handed Kettlebell Snatch with a Cobra at the bottom of each (start with the bell 6” behind your feet) x 5 Heavy Bell
Rest

Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Double Handle Cable Machine Chest Press x 10
Sandbag x 10 Clean & Jerks
Rest

Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Moderate Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Heavy Bell
Double Handle Cable Machine Rows x 10
Kettlebell Clean & Jerks x 10 L/R – Xtra Heavy Bell (no whining!)
Rest

Single Handle Cable Machine Wood chops High to Low x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Single Handle Cable Machine Wood chops Low to High x 10 L/R
Kettlebell Wood chops to Center x 10 – Moderate Bell
Rest

Seated Military Press or Get up Sit ups L/R 1.2.3.4.5.4.3.2.1 = OUCH!

Life is good…even on a bad day! =)
Liberty