BADASS
WEEK4/DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 70%
2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (w/ same weight as last week)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(w/ same weight as last week)
3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm
4. “Run the rack” DB curls, palms up – 1 set (Example: 45x8, 35x8, 25x8, 15x8)
5. Core Circuit: x2
A) Sprinter Sit-ups x 20
B) V-ups x 15
C) Toe touches x 20
D) Hip-ups x 15
6. Bodyweight Complex – 3x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5
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