W1 / Day 3 👊🏻

Days 3 & 4 will focus more on hypertrophy and Agonistic (same range of motion) supersets. The MAIN FOCUS here should be to choose a weight that you can complete all of the given reps for and still have about 3 reps in the tank! Squeeze where it says squeeze, minimize your rest times, and enjoy it. (Side note — today is Wednesday that I’m completing this workout but the goal for this program is to take Wednesday’s off from the gym and bike 30+ miles/some kind of cardio and then do mobility as well — sacrificing my Friday gym day this week to continue with the 4 day only program) 👇🏼👇🏼👇🏼 ***Sticking to a lighter weight to control movements and squeeze Warm Up — 5 min. Backwards Incline Walk High Intensity Engagement 1a. Half Kneeling T Spine Sink & Reach — 2 x 8 each 1b. Assault Bike Sprints — 2 x 10 sec on/10 sec off (for 1 min) 1c. KB Snatch to Press — 2 x 10 each 1d. Ab Rollout Legs 2a. Heels Elevated Front Squat — 4 x 12 2b. Seated Hamstring Curl — 4 x 15 Chest / Back 3a. Alternating Incline DB Bench — 4 x 12/12/10/10 each 3b. MAG Grip Seated Row (squeeze for 2) — 4 x 12 Back / Shoulders 4a. Single Arm Cross Body Lat Pull (squeeze for 2) — 4 x 12 4b. Seated DB Strict Press — 4 x 12 Arms 5a. Dips — 3 x 12 5b. Wide Grip Barbell Curl — 3 x 15 5c. Straight Bar Overhead Extension (squeeze for 2 sec) — 3 x 15 5d. Light Alternating Hammer Curls — 3 x 12 each