W6D2

W6D2

WEEK 6: Day 2

WORKOUT: Push

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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

 

BUY IN:

  • Run - 800m

 

WORKOUT:
BLOCK A -

  • DB Incline Fly - 12,12,10,10
  • DB Bench Press - 4,4,2,2
  • Flat Machine Press - 10,10,8,8
  • DB Arnold Press - 4,4,2,2

 

BLOCK B -

  • BB Standing Shoulder Press - 10,10,8,8
  • Cable Face Pull - 12,12,10,10
  • Cable SA Tricep Pressdown - 10,10,8,8/side

 

GIANTSET 1: 2 Rounds

  • DB Side Raise - 10-12
  • DB Front Raise - 10-12
  • DB Rear Delt Raise - 10-12

 

GIANTSET 2: 2 Rounds

  • BB French Press - 10-12
  • BB Skullcrusher - 10-12
  • BB Close Grip Press - 10-12

 

CORE: 10min AMRAP

  • Standing Banded Crunch - 20
  • Standing Banded Oblique Crunch - 15/side
  • Banded Wood Chop - 10/side

 

FINISHER: 10min AMRAP

  • Push Up - 20
  • Handstand Push Up - 5
  • Heel Taps - 50

 

BUY OUT:

  • Run - 800m

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