W4D4

W4D4

WEEK 4: Day 4

WORKOUT: UPPER BODY

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WARM UP: Full Body 1

  • Overhead Squat Bender - 10
  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 10
  • Shoulder Rotations (Forward/Rear) - 10/way

 

WORKOUT:

BLOCK A -

  • BB Bench Press - 3 x 10
  • Plate Loaded Decline Chest Press - 3 x 12
  • Cable D-Grip Row - 3 x 10
  • Pull Up - 3 x AMRAP + 2 negative reps
  • Neutral-Grip DB Overhead Press - 3 x 12
  • DB Rear Delt Raise - 3 x 15

 

SUPERSET 2: 3 Rounds

  • BB Standing Bicep Curl - 15
  • BB Skullcrusher  - 15

 

CORE: 10min AMRAP

  • Hanging Knee Raise - 30
  • Lying Oblique Crunch - 30/side
  • Russian Twist - 80

 

ENDURANCE:

  • 30-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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