Workout: 03 September 2024

Gym Workout

Warm up:
2 Rounds
– 15 Cals on the bike or rower, moderate pace / 300 m run
– 25 Air Squats

Then warm up to Bench Weight below

Workout:

1. Bench press starting at 85% of max and increasing each set if able, perform 4 sets of 3 superset with 4 sets of 15 Bulgarian split squats on each leg (use light DBs)
2. 4 sets of 5 heavy Hammer curls (each arm), offset with 20 Single dumbbell triceps extensions / (aka DB French press) (using as heavy of wt as possible, aim for the weight used for the hammer curls)
3. 10 rounds. Time Cap: 10 mins.
   10 Air Squats
   10 Push-ups
   10 Alternating split squat jumps (aka Jumping lunges) (each leg counts as 1)
   
   This may be tough to finish in the time cap; do your best. Go to failure; hold nothing back!

At Home Workout

1. 3 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: for quality, good form, pause at max contraction
   20 Body weight rows / inverted rows
   20 Clapping push-ups (can do from knees if you have to)
   20 Sit-ups (alternative: hanging knee ups, or V-ups)
3. (3) from above. Same rules.