For Intermediate and Advanced levels.
Beginners start light and do 10 to 12 reps of each 2 to 3 sets.Experienced lifters this is a good one for you as you lift heavier each time but MUST maintain form.
Work through each exercise before moving to the next.
You have 5 rounds to complete a total 25 reps. So if in set 1 you only get 10 out you add 2-2.5kg the next set which now leaves 15 reps to get out over the next 4 sets.
Each time you stop add the above weight so it gets harder and you get stronger.
If you complete the reps before set 5, next time go heavier. The aim is to fatigue around 10 in set 1 as a guide to the weight your lifting.
Be sure to warm up with arm circles, push ups, or light weights for the exercises you will do for the workout, 2 to 3 times. Then start your workout.
Remember breathe out on your effort. Big breath into your diagphram up through the lungs and out. Hold tight in stomach so you don’t injure yourself.
And of course stretch all your upper body at the end. Chest, back, shoulders, triceps, biceps, core.
Rest 1 to 2 days before working your upper body again. Rest means building muscle, burning fat and avoiding injury. Its where the magic of your workout happens.