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Week 4 Day 3 Exercise 0 Warm Up Back and Chest
2 rounds of
25 Shoulder pull aparts
25 underhand pull aparts
20 floor presses – light-weight
20 banded lat press downs or lat press down with cable machine – light-weigh
Extras
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Week 4 Day 3 Ex 1 Flat Bench Chest Press/Single Arm Banded or Cable Chest Fly
4 sets
12 reps light weight immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band or light weight if cable machine
10 medium weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band or light wei... -
Week 4 Day 3 Ex 2 Inclined Single Arm Chest Press/Lat Pull Downs/Single Arm Row
4 Giant sets of
12 single arm chest press with 3 second slow count on descend each rep immediately into 30 lat pull downs (with 2 second slow count on way up each rep) immediately into 12 heavy dumbbell single arm bent over row each arm.
Note: You will move from one movement immediately to the ne... -
Week 4 Day 3 Exercise 3 Pull Overs
3 sets of 20 dumbbell pull overs at a medium or moderate weight
Note: Rest 75 seconds between sets -
Week 4 Day 3 Exercise 4 Conditioning
3 rounds of 1minute Stations
Perform 1 minute of continuous movement for each of these movements below:
1 minute of box jumps
1 minute of ground to overhead
1 minute of jump rope singles or double unders
1 minute of Dumbbell Burpee – suggested weight moderate or medium
Rest 1 minute
Note: You w...
