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

A1

Notes:

Banded Push Ups

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

  • 2 Sets

Superset

A2

Notes:

Push Ups

2 sets of AMRAP. Perform these as 1 & ¼ reps - all the way down, ¼ of the way up, all the way down, all the way up – that equals 1 rep. Minimal Rest (0s)

  • 2 Sets

A3

Notes:

Banded Push Ups

2 sets of 5 reps. You’ll only be able to get halfway up before getting stuck against the band tension – push as hard as you can into the band for 5 seconds, then repeat for 5 reps. Partial Rest (90s)

  • 2 Sets

A4

Notes:

Push Ups

2 sets of AMRAP

  • 2 Sets

B1

Notes:

High Band Row (Rear Delt)

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

Superset

B2

Notes:

Band Y Raise

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

B3

Notes:

Dumbbell Y Raise

2 sets of 12-15 reps. Perform these 1 arm at a time. Partial Rest (60s)

  • 2 Sets

C1

Notes:

Band Triceps Extension

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

Superset

C2

Notes:

Circus Extension

2 sets of 12-15 reps. Partial Rest (30s)

  • 2 Sets

D1

Notes:

Band Glute Kickback

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

Superset

D2

Notes:

Hamstring Isometronic

2 sets of 15 seconds. Minimal Rest (0s)

  • 2 Sets

D3

Notes:

Banded Single Leg RDL

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

D4

Notes:

Band Glute Lunge

2 sets of 12-15 reps. Partial Rest (90s)

  • 2 Sets

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