W4/D3

A. Warm-up x 2 Sets A1. High knees x 30 reps A2. Butt kickers x 30 reps A3. Jumping jacks x 30 reps A4. Plank shoulder taps x 10 reps A4. Lunge & reach x 5/side A5. Lying thoracic twists x 10 seconds/side B. 2 Sets B1. Barbell (or dumbbell) RDL 2 x 8-10 reps *Rest 60-90 seconds between sets *Increase weight this week C. 2 Sets C1. Barbell RDL w/ slow eccentric x 8 reps *Rest 60-90 seconds between sets *Decrease weight for these and focus on tempo and form D. 4 Sets D1. Band-assisted or regular pull-ups x 7-9 reps D2. Dips on bench or rings/dip bar x 9-16 reps *Rest 60 seconds between sets *Try to add some additional reps this week. E. 3 Sets E1. Dumbbell curtsy lunge x 12/side Try to use same weight as week 2 but add a couple reps *Rest 60-90 seconds between sets F. 4 Sets F1. Barbell bent over row x 8-10 reps *Rest 60 seconds between sets *Increase weight this week G. 4 Sets G1. Banded (or light dumbbell) bent over y-raise x 10 reps G2. Banded (or light dumbbell) bent over reverse fly x 10-15 reps G3. Seated concentration curl x 10 reps/side *Rest 45 seconds between sets H. 3 Sets H1. B-stance parallel goblet squat x 10-12 reps/leg *Rest 60 seconds between sets I. Optional abs I1. 3 Rounds - Plank shoulder taps x 30 seconds - High plank hold x 30 seconds - Hollow body rocks x 30 seconds - Lemon squeezers x 30 seconds *Rest 60 seconds