Name: Playbook - Lizette Pompa - Week 3/Day 4
Uploaded: 2024-04-05T18:09:15.432Z
Duration: 35 min
Description: Week 3/Day 4

Yusef

Tough week. Excellent as usual. I love the consistent inclusion of pull ups. I would usually skip them.

Meskalina

I forgot how brutal the cardio in that one was! Aaaaaah! 🔥🔥🔥

Nora

Equipment:
Pull-up Bar
1 Set of Medium Weight Dumbbells
1 Set of Extra Heavy Dumbbells
A Box 

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb.

Routine:
8 Renegade Rows
8 Z-Press
4 Pull-ups
10 Chest Press
10+10 Single Arm Row (2020)
20 Sec Wall Handstand Hold 

5-Min
3 Elevated Plank to Pike Push-up
10 Bent Over Rows (fast)

You can do this!

Renegade Rows

Z-Press

Pull-ups

Chest Press

Single Arm Row (2020) (R)

Single Arm Row (2020) (L)

Wall Handstand Hold

Push and Pull Circuit

Week 3/Day 4

Adriana

Cool beans. I'm ready...for my second go 'round.

Gladys

Welcome to the Program

I’m on last week of 8 week strength program and would like to do your 6 week one next but I don’t have a pull up bar, will that be a problem?

Ruth

Is there an alternative for the pull up bar workouts?

Julie

Weights I'm Using

Chelsey

Kristin

Warm-up 1

Carla

Warm-up 2

These warm ups are great! Really enjoyed all three.

Warm-up 3

Came back to restart this programme for about the 3rd time! So good in all the ways :)

Aliya

Alini

Pernilla Tornell

Week 1/Day 1

That was tough, moments where I disliked it intensely, which made me realise how good it was and felt at the end! 😂

Loved that!
It was tough, the hiit finishers make all the difference- love ending on a cardio workout

Lua Tatit

Week 1/Day 2

I love this program! It is amazing amazing.

Alexandra

Is there a variation for the negative pull ups? I don’t really have a bar to hold onto so idk what to do in there.

Caroline

Week 1/Day 4

That was hard! I really didnt feel like working out today, as always, I'm reminded why it makes the biggest difference in mind and body :)

Jennifer

It feels so good to get out what I put in!!!

Week 1/Day 5

Wow that tricep extension had me searching for my lighter weights... intersting workout...

Meen

Did 5 sets again today 😉💪❤️. Feeling stronger each day. Thank you @lizette_pompa.

Week 3/Day 4

Community

More workouts from Lizette Pompa