Week 6/Day 4

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