W8D4

WEEK 8: 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