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

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

  • 3 Sets

Superset

B2

Notes:

Elevated Push Ups

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

  • 3 Sets

C1

Notes:

Dips

4 sets of 5 reps. Eccentric reps only, lowering across 6 seconds with a 2 second pause in the stretch. Minimal Rest (0s)

  • 4 Sets

Superset

C2

Notes:

Band Costal Chest Press

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

  • 4 Sets

D1

Notes:

Inverted Row

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

  • 3 Sets

Superset

D2

Notes:

Standing Y Raise

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

  • 3 Sets

D3

Notes:

Overhead Supports

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

  • 3 Sets

E1

Notes:

Band Preacher Curl

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

  • 3 Sets

F1

Notes:

Band Leg Curls

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

  • 3 Sets

Superset

F2

Notes:

Dumbbell Leg Curl

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

  • 3 Sets

F3

Notes:

Split Stance Good Morning

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

  • 3 Sets

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