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Hock Fitness →

Hock Upper Routine

4 sets / 45 sec rest

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Created by

Unknown

Workout Breakdown

Upper Routine

Warm up

1

Squat Jump

1 set × 10-15 reps

2

Pushup Max Reps!

1 set × 5-50 reps

Circuit 1

1

Push-Up

1 set × 5-20 reps

2

Split Squat

1 set × 5-20 reps

3

Lat Slider

1 set × 5-20 reps

4

Chest Fly

1 set × 5-20 reps

5

Leg Row

1 set × 5-20 reps

6

Plank (Shoulder Taps)

1 set × 5-20 reps

7

Half Squat

1 set × 5-20 reps

8

Leg Assist Bicep Curl

1 set × 5-20 reps

9

Pike Push-Up (Elevated)

1 set × 5-20 reps

10

Single Hand Edge Row

1 set × 5-20 reps

11

Tricep Extension

1 set × 5-20 reps

Circuit 2

1

Push-Up

1 set × 5-20 reps

2

Split Squat

1 set × 5-20 reps

3

Lat Slider

1 set × 5-20 reps

4

Chest Fly

1 set × 5-20 reps

5

Leg Row

1 set × 5-20 reps

6

Plank (Shoulder Taps)

1 set × 5-20 reps

7

Half Squat

1 set × 5-20 reps

8

Leg Assist Bicep Curl

1 set × 5-20 reps

9

Pike Push-Up (Elevated)

1 set × 5-20 reps

10

Single Hand Edge Row

1 set × 5-20 reps

11

Tricep Extension

1 set × 5-20 reps

Circuit 3

1

Push-Up

1 set × 5-20 reps

2

Split Squat

1 set × 5-20 reps

3

Lat Slider

1 set × 5-20 reps

4

Chest Fly

1 set × 5-20 reps

5

Leg Row

1 set × 5-20 reps

6

Plank (Shoulder Taps)

1 set × 5-20 reps

7

Half Squat

1 set × 5-20 reps

8

Leg Assist Bicep Curl

1 set × 5-20 reps

9

Pike Push-Up (Elevated)

1 set × 5-20 reps

10

Single Hand Edge Row

1 set × 5-20 reps

11

Tricep Extension

1 set × 5-20 reps

Circuit 4

1

Push-Up

1 set × 5-20 reps

2

Split Squat

1 set × 5-20 reps

3

Lat Slider

1 set × 5-20 reps

4

Chest Fly

1 set × 5-20 reps

5

Leg Row

1 set × 5-20 reps

6

Plank (Shoulder Taps)

1 set × 5-20 reps

7

Half Squat

1 set × 5-20 reps

8

Leg Assist Bicep Curl

1 set × 5-20 reps

9

Pike Push-Up (Elevated)

1 set × 5-20 reps

10

Single Hand Edge Row

1 set × 5-20 reps

11

Tricep Extension

1 set × 5-20 reps