Day 4 – Glutes, Hamstrings, Chest, Shoulders & Biceps3

A1

Notes:

Planche Push Ups

5 sets of 5. Partial Rest (60s)

  • 5 Sets

B1

Notes:

Banded Push Ups

2 sets of 8-10 reps. Minimal Rest (0s)

  • 2 Sets

Superset

B2

Notes:

Elevated Push Ups

3 sets of 8-10 reps. Partial Rest (90s)

  • 3 Sets

C1

Notes:

Inverted Row

2 sets of 15-20 reps. Finish with a drop set by walking your feet back higher to make it easier. Minimal Rest (0s)

  • 2 Sets

Superset

C2

Notes:

Standing Y Raise

2 sets of 15-20 reps. Finish with a drop set for an additional 10 reps. Minimal Rest (0s)

  • 2 Sets

C3

Notes:

Overhead Supports

2 sets of 30 seconds. Partial Rest (90s)

  • 2 Sets

D1

Notes:

Band Preacher Curl

3 sets of 8-10 reps. Partial Rest (30s)

  • 3 Sets

E1

Notes:

Band Leg Curls

2 sets of 4-6 reps – perform these with both legs at the same time. Minimal Rest (0s)

  • 2 Sets

Superset

E2

Notes:

Dumbbell Leg Curl

2 sets of 15-20 reps. Minimal Rest (0s)

  • 2 Sets

E3

Notes:

Split Stance Good Morning

2 sets of 15-20 reps. Perform these with a regular stance, not a split stance. Partial Rest (90s)

  • 2 Sets

READY TO BEGIN THE FULL PROGRAM?

Start your free trial