W3D4

W3D4

WEEK 3: Day 4

WORKOUT: UPPER BODY

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

WORKOUT:

BLOCK A -

  • BB Bench Press - 3 x 10
  • BB Decline Chest Press - 3 x 15
  • BB Pendlay Row - 3 x 10
  • Pull Up - 3 x 8 + 2 negative reps
  • Neutral-Grip DB Overhead Press - 3 x 12
  • DB Rear Delt Raise - 3 x 15
  • SUPERSET: / EZ-Bar French Press  - 3 x 12

 

SUPERSET 2: 3 Rounds

  • EZ-Bar Preacher Curl - 12
  • EZ-Bar French Press - 12

 

CORE: 10min AMRAP

  • Weighted V Up - 20
  • Hollow Body Flutter Kick - 60
  • Slow Eccentric KB Swing - 15

 

ENDURANCE:

  • 30-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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