Performed strength exercises in this workout.
*Trap 3 Raise
· Flexibility
|
15 x 5.0 kg |
Warm Up | | |
*Box Shoulder Strech
· Flexibility
|
60 seconds |
Warm Up | | |
*Band Pull Apart
· Flexibility
|
20 reps |
Warm Up | | |
*Scapular Push Up
· Flexibility
|
10 reps |
Warm Up | | |
*Trap 3 Raise
· Flexibility
|
15 x 5.0 kg |
Warm Up | | |
*Band Pull Apart
· Flexibility
|
20 reps |
Warm Up | | |
*Squats (Barbell in Front)
· Legs
|
5 x 45.0 kg |
Superset A1 | | |
*Dumbbell Jump Squat
· Legs
|
8 x 20.0 kg |
Superset A1 | | |
*Squats (Barbell in Front)
· Legs
|
5 x 45.0 kg |
Superset A2 | | |
*Dumbbell Jump Squat
· Legs
|
8 x 20.0 kg |
Superset A2 | | |
*Squats (Barbell in Front)
· Legs
|
5 x 45.0 kg |
Superset A3 | | |
*Dumbbell Jump Squat
· Legs
|
8 x 20.0 kg |
Superset A3 | | |
*Squats (Barbell in Front)
· Legs
|
5 x 45.0 kg |
Superset A4 | | |
*Dumbbell Jump Squat
· Legs
|
8 x 20.0 kg |
Superset A4 | | |
*Bench Press (in dock)
· Chest
|
5 x 95.0 kg |
Superset B1 | | |
*Dumbell Press
· Chest
|
8 x 40.0 kg |
Superset B1 | | |
*Bench Press (in dock)
· Chest
|
5 x 95.0 kg |
Superset B2 | | |
*Dumbell Press
· Chest
|
8 x 48.0 kg |
Superset B2 | | |
*Bench Press (in dock)
· Chest
|
5 x 100.0 kg |
Superset B3 | | |
*Dumbell Press
· Chest
|
8 x 48.0 kg |
Superset B3 | | |
*Bench Press (in dock)
· Chest
|
4 x 100.0 kg |
Superset B4 | | |
*Dumbell Press
· Chest
|
8 x 48.0 kg |
Superset B4 | | |
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 40.0 kg |
Supertset C1 | | |
*Bench Dip
· Shoulders
|
8 x 60.0 kg |
Superset C1 (60pct bodyweight) | | |
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 40.0 kg |
Supertset C2 | | |
*Bench Dip
· Shoulders
|
8 x 60.0 kg |
Superset C2 (60pct bodyweight) | | |
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 40.0 kg |
Supertset C3 | | |
*Bench Dip
· Shoulders
|
8 x 60.0 kg |
Superset C3 (60pct bodyweight) | | |
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 40.0 kg |
Supertset C4 | | |
*Bench Dip
· Shoulders
|
8 x 60.0 kg |
Superset C4 (60pct bodyweight) | | |
*Medical Ball SIt Up
· Abs
|
20 x 10.0 kg |
Superset D1 | | |
*Over Head Single Arm DB Carry
· Abs
|
30 x 12.0 kg |
Superset D1 (meters walked) | | |
*Medical Ball SIt Up
· Abs
|
20 x 10.0 kg |
Superset D2 | | |
*Over Head Single Arm DB Carry
· Abs
|
30 x 16.0 kg |
Superset D2 (meters walked) | | |
*Medical Ball SIt Up
· Abs
|
20 x 10.0 kg |
Superset D3 | | |
*Over Head Single Arm DB Carry
· Abs
|
30 x 16.0 kg |
Superset D3 (meters walked) | | |
*Medical Ball SIt Up
· Abs
|
20 x 10.0 kg |
Superset D4 | | |
*Over Head Single Arm DB Carry
· Abs
|
30 x 16.0 kg |
Superset D4 (meters walked) | | |
*Box Jumps (Red Box)
· Other
|
80 reps |
10 EMOM for 8 mins | | |