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Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 12 : Friday - Upper-Body HIIT

Exercises 9
Equipment Yes
Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially; do the lettered exercises as supersets, completing all prescribed supersets before moving on to the next exercise.

Exercise 1A

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
10 reps
-- rest

Exercise 1B

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
5 sets
10 reps
-- rest

Exercise 1C

Dumbbell Flye You'll need: Bench How to
Dumbbell Flye thumbnail
5 sets
10 reps
-- rest

Exercise 1D

Reverse Flye
Reverse Flye thumbnail
5 sets
10 reps
-- rest

Exercise 2A

Hammer Curl to Press You'll need: Dumbbells How to
Hammer Curl to Press thumbnail
3 sets
10 reps
-- rest

Exercise 2B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
3 sets
10 reps
-- rest

Exercise 2C

Dumbbell Upright Row You'll need: Dumbbells How to
Dumbbell Upright Row thumbnail
3 sets
10 reps
-- rest

Exercise 3A

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Burpee How to
Burpee With Pushup thumbnail
3 sets
10 reps
-- rest
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