Week 8 ·
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
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