Name: Playbook - Lizette Pompa - Week 6/Day 4
Uploaded: 2024-04-05T18:09:15.497Z
Duration: 35 min
Description: Week 6/Day 4

Alini

Yusef

My arms and shoulders are on FIRE after that 5 min HIIT!

Kristy Arrowood

Eman Sardouk

My arms!! I might have face planted the last few pike push ups!

Nora

Livia

Equipment:
Pull-up Bar 
Long Resistance Band
Bench
1 Medium Weight Dumbbell
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell

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

Routine:
10-8-6 Pull-ups
8+8 Hang Clean Push Press
10+10 3 Point Rows
10 Bench Press
12 Dumbbell Pullovers
10+10 Seated Single Arm Arnold Press

5-Min
5 Pike Push-ups
6 Leglifts w/Pullover

Routine:
10-8-6 Pull-ups
8+8 Hang Clean Push Press
10+10 3 Point Rows
10 Bench Press
12 Dumbbell Pullovers
10+10 Seated Single Arm Arnold Press

Pull-ups

Hang Clean Push Press (R)

Hang Clean Push Press (L)

3 Point Row (R)

3 Point Row (L)

Bench Press

DB Pullovers

Seated Arnold Press (R)

Seated Arnold Press (L)

Push and Pull Circuit

Week 6/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

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 6/Day 4

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