Workout: 18 October 2024

Gym Workout

Warm up:

1. 25 Push-ups
2. 25 cals on the bike / row

Workout:

1. Bench press 50 reps at 65% of 1 rep max. Complete in as few sets and as quick as possible, after every set perform a set of Heavy Single-arm DB / KB rows of 8 each arm. Restart bench as soon as possible.
2. 3 sets of 15 Dips (recommend adding weight if movement is too easy), superset with 3 sets of 10 Chin-ups (hands toward you) (add weight if you can, if you cannot chin-up, perform jumping chin-ups with a 1 second pause)
3. Metabolic work: 3 rounds for quality (not for time):
   – 30 seconds Row or Bike sprints (all out effort)

At Home Workout

1. 5 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 4 rounds: as fast as you can
   50 Supermans
   40 Lunges
   30 Jumping air-squats
   20 Push-ups