Embedded Files
Instructions
NOTE: C1, C2, C3 and C4 are supersets
Complete one set of Zottman curls
Complete one set of Arnold shoulder press
Complete one set of Cossack squats
Complete one set of Copenhagen holds
Repeat steps 1-4 until you have complete 4-6 sets in 12 minutes
C1. Zottman Curls
C1. Zottman Curls
4 - 6 sets x 5 each arm
(Target - 12.5% BW each arm)
C2. Arnold Shoulder Press
C2. Arnold Shoulder Press
4 - 6 sets x 10 reps
C3. Cossack Squat
C3. Cossack Squat
4 - 6 sets x 5 each side
C4. Copenhagen Hold
C4. Copenhagen Hold
4 - 6 sets x 10 secs hold each side
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