Workout: 17 April 2025

Gym Workout

Warm up: 2 rounds:

1. 10 Light-moderate weight Romanian dead lifts
2. 10 Barbell curls light weight
3. 10 Heavy Single-arm DB / KB rows (each arm)

Workout:

1. Strict press 5 sets of 5 starting around 70-75% of max and increasing
2. 3 sets: 20 GHD sit-ups (alternative: toes to bar or hanging knee ups) superset 50 Supermans for each set
3. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   12 Moderate weight DB Skull crushers
   12 Moderate-heavy weight Hammer curls
   12 Bent over light weight Reverse flys
4. Row or run a 5k, moderate intensity (HR 120-160)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 3 rounds: as fast as you can
   50 Supermans
   40 Sit-ups
   30 Push-ups
   20 Toes to bar (alternative: hanging knee raises)
   10 HSPUs(alternative: Pike-box hspu, use a bench or table if no box)