8 Rounds 👊 Save it for later ✅ 12 Single Arm DB Deadlift 6 Burpees 12 Single Arm DB Hang Snatch 6 Burpees 12 Goblet Squats 6 Burpees DB Weight: M 35-50lb / F 20-35lb TC: 25 minutes Tested this full-body conditioning sedment for FLEX/SHIFT program bridge weeks. Give it a go! *Had to do hyrox-style squats. Can't yet get past parallel when loaded. Injuries suck. #burpees #conditioning #fitness #wod #hiit #dumbbellworkout | Serge Fitness
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8 Rounds 👊 Save it for later ✅ 12 Single Arm DB Deadlift 6 Burpees …
43.8K views8 months ago
FacebookSerge Fitness
💪BICEPS & TRICEPS! #motivation 🔥SUPERSETS: (A B) 1) Single Arm DB Preacher Curls - 4 x 10-12 Each Arm 2) Tricep Pushdown - 4 x 10-12 3) DB Across The Body Curls - 3 x 8-10 Each Arm 4) Single Arm DB Lying Extensions - 3 x 8-10 Each Arm 5A) Close Grip EZ Bar Curls - 3 x 10-12 5B) Double Cable Rope Extensions - 3 x 10-12 6A) Plate Curls - 3 x 10-12 6B) V-Handle Pushdowns - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
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💪BICEPS & TRICEPS! #motivation 🔥SUPERSETS: (A B) 1) Single Arm …
310.2K viewsOct 22, 2021
FacebookRoss Dickerson
Triceps, Biceps & Forearms💪Save & smash all round/mass building workout! 1) Single Arm DB Overhead Extensions - 4 x 8-10 Each Arm 2) Smith Machine Skull Crushers - 4 x 10-12 3) Cable Rope Extensions - 4 x 10-12 4) Seated DB Hammer Curls - 4 x 8-10 Each Arm 5) Dual Cable Curls - 4 x 10-12 6) Machine Preacher Curls - 4 x 10-12 7) Cable Straight Bar Wrist Flexion - 3 x 10-12 8) Olympic Bar Wrist Extension (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #triceps #biceps #armswo
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Triceps, Biceps & Forearms💪Save & smash all round/mass building wo…
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FacebookRoss Dickerson
💥BOULDERS BABY! #bodybuilding 1) Seated Military Press - 4 x 10-12 2) Single Arm DB Lateral Raises - 4 x 10-12 Each Arm 3A) Cable Close Grip Press - 3 x 10-12 3B) Incline Rear Row - 3 x 12-15 4) Machine Shrugs - 4 x 10-12 5) DB Rear Delt Raises - 3 x 12-15 6) DB Lateral Raises - 3 x 12-15 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
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💥BOULDERS BABY! #bodybuilding 1) Seated Military Press - 4 x 10-12 2…
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FacebookRoss Dickerson
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