Week 7 ·
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
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