W6D4

W6D4

WEEK 6: 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
  • BB Decline Chest Press - 3 x 12
  • BB Pendlay Row - 3 x 8
  • Pull Up - 3 x 8 + 2 negative reps
  • Neutral-Grip DB Overhead Press - 3 x 10
  • DB Rear Delt Raise - 3 x 10

 

SUPERSET 1: 3 Rounds

  • Flat Bar Cable Bicep Curl - 21s
  • Flat Bar Cable Tricep Pushdown  - 21s

 

CORE: 10min AMRAP

  • Sit Up - 25
  • Hollow Body Flutter Kick - 50
  • Wipers - 8/side

 

ENDURANCE:

  • 40-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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