30 Min Upper Body

1. Rowing machine HIIT
– Row 1 minute at 200meters/ minute
– Drop to 140 meters/ minute
– Keep alternating for 10 minutes total

2. Seated lateral raise 17 reps, superset rear delt fly 17 reps, superset dumbell shoulder press 17 reps. 30 seconds rest, 4 rounds

3. Wide grip Tricep pushdowns 25 reps, superset overhead Tricep rope extensions 15 reps, superset rope curls from low pulley 15 reps. Take 15 seconds rest and repeat. 4 rounds total

4. 100 assisted chin-ups. Nonstop. As you hit failure just keep adding more assistance