Perform the workouts below for the next 4 weeks, then move on to the next phase.
Lunges400 Walking Lunge Steps
5 Set Superset20 DB/KB Curls12 Tricep Extensions25 Weighted CrunchesMax Rep Pull-Ups
DONE!
5 Set Superset12 Dumbbell Shoulder PressMax Reps Push-Ups20 Side Lateral RaisisMax Reps Wide Grip Pull-Ups*1:00 min rest between rounds
-then-
100 Ab Wheels
8 Set Superset25 Push-UpsMax Rep Wide Grip Pull-Ups
100 Weighted Crunches
5 Set Giant Set20 DB/KB Curls12 Tricep Extensions12 DB Shoulder Press25 Weighted CrunchesMax Rep Pull-Ups
400 Walking Lunge Steps
REST DAY!
