Next week you will enter the second 4 week period of this program and things will get hot! Last time doing this exact workout! Keep on killing it! Time to work the upper body muscles!
1. Narrow Grip Row 3x11
2. Supported single arm row 3x11
3. W-raise 3x13
4. Hang clean and press 3x11
5. Flyes 3x13
6. Bicep Curl with Alternating arms 3x13
7. Tricep extension 3x13
8. Super set:
Leg Raise with twisting hip up 3 x 14
Crunch pulses 3 x 14
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