Workout: 04 November 2024

Gym Workout

Warm up:

1. 15 Target jump burpees
2. 15 Quality slow Push-ups
3. 15 Empty Barbell Bench Press

Workout:

1. Bench press to a max effort
2. Then starting at 68% of 1 rep max and increasing each set, perform 4 sets of 8 bench press, superset with 4 sets of 15 Bulgarian split squats on each leg (use moderately heavy DBs)
3. Heavy single arm DB / KB rows 3 sets of 10 each arm superset with 3 sets of 8 heavy barbell curls
4. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   24 DB walking lunges (12 each leg, use a moderate weight DB)
   12 Moderate weight DB skull crushers
   12 Moderate-heavy weight hammer curls (each arm)
   12 Bent over light weight reverse flys

At Home Workout

1. 5 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges
2. 2 rounds: as fast as you can
   30 Target jump burpees
   30 Sit-ups (alternative: hanging knee ups, or V-ups)
   30 Push-ups
   30 Air-squats