W3D2

W3D2

WEEK 3: Day 2

WORKOUT: Push

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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

 

BUY IN:

  • Run - 800m

 

WORKOUT:

BLOCK A -

  • BB Incline Press - 10,10,8,8
  • BB Bench Press - 10,10,8,8
  • BB Pullover - 10,10,8,8
  • BB Upright Row - 10,10,8,8

 

BLOCK B -

  • DB Seated Shoulder Press - 10,10,8,8
  • DB Overhead Tricep Extension - 10,10,8,8
  • DB Tricep Kickback - 10,10,8,8

 

GIANTSET 1: 2 Rounds

  • Cable Side Raise - 8-10/side
  • Cable Front Raise - 8-10/side
  • Cable Face Pull - 8-10

 

GIANTSET 2: 2 Rounds

  • Cable SA Tricep Pressdown - 12-15/side
  • Cable SA Supinated Tricep Pressdown - 12-15/side
  • Cable SA Hammer Grip Tricep Pressdown - 12-15/side

 

CORE: 10min AMRAP

  • Leg Tuck - 15
  • Oblique Leg Raise - 20/side
  • Russian Twist - 60

 

FINISHER: 10min AMRAP

  • Banded Push Up - 30
  • Banded Arnold Press - 20
  • Tricep Dips - 30
  • Sit Up - 20

 

BUY OUT:

  • Run - 800m

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