W8D2

W8D2

WEEK 8: 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 Press - 10,10,8,8
  • BB Bench Press - 10,5,3,2,MAX
  • DB Svend Press - 10,10,8,8
  • BB Seated Shoulder Press - 10,5,3,2,MAX

 

BLOCK B -

  • Banded Face Pull - 10,10,8,8
  • Banded Tricep Press Down - 10,10,8,8
  • Single Dumbbell Lying Cross Body Tricep Extension - 10,10,8,8

 

GIANTSET 1: 2 Rounds

  • DB Side Raise - 8-10/side
  • DB Front Raise - 8-10/side
  • DB Rear Delt Fly - 8-10

 

GIANTSET 2: 2 Rounds

  • EZ Bar French Press - 20
  • EZ Bar Skull Crusher - 20
  • EZ Bar Close Grip Bench - 20

 

CORE: 10min AMRAP

 

FINISHER: 10min AMRAP

 

BUY OUT:

  • Run - 800m

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