week 04

WORKOUT 10: UPPER BODY WORKOUT
01.02.10

1. Bench Press: 68 x 5, 72 x 3, 76 x 1+2+1

2. Incline 12kg DB Press: 2 x Max Reps (25+25)

3a. Bent-over 1-Arm Rows: 2x8x16KB 2x8x20KB

3b. Triceps Rope Pushdowns: 4x8x20kg

4a. KB Shrugs (2 Sec Holds): 3x8x32kg

4b. Incline rear dealt flyes, pinkies up: 3x10x10/8/8/5

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets. Perform 10 reps of each exercise. Rest 60 sec.

WORKOUT 11: LOWER BODY WORKOUT
03.02.10

1. Deadlift: 124 x 5, 132 x 3, 148 x 1 (+½ rep!)

2. Bulgarian Split Squat Jumps: 5x5, holding 5kg DB’s
    (Still very hard, balance wise!)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15

3b. Weighted Spread Eagle Sit-ups: 3x15x8kg

4. Alternating Forward Lunge, holding 10kg DB’s: 2x60 seconds (26+28)

5. Timed two-mile ride (3:49) Level 4 - 3:50

WORKOUT 12: UPPER BODY WORKOUT
05.02.10

1. 20 Chin-ups (total reps) = chin-up max + 70%

2a. Front Lat Pulldowns (Neutral Grip, Fat Grips): 2 x 36kg Max Reps (20+20)

2b. Standing DB Military Press (Neutral Grip): 2 x 12DB x Max Reps (25+25)

3. 1-Arm Cable Rear Delt Flyes: 4x10x4kg each arm (F-R-I-C-T-I-O-N-!)

4. “Run the rack” curls, palms up – 1 set (20KBx8, 16KBx8, 12DBx8, 10DBx8, 8DBx8, 5DBx8, 3DBx8)

5. Core Circuit: x2
  A) Sprinter Sit-ups x 20
  B) V-ups x 15
  C) Pike Situps x 20
  D) Hip-ups x 15

6. Bodyweight Complex – 3x through, rest 60 sec.
  A) Mountain Climbers x 30
  B) Push-ups x 20
  C) Groiners x 10
  D) Burpees x 5