W7D4

WEEK 7: 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