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Week 8 Day 2 Exercise 0 Warm Up Back and Chest
2 sets
20 Dumbbell bent over row – light weight
10 Inchworms into a push up
30 banded shoulder pull apart
20 dumbbell floor press neutral grip – light weight
Extras
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Week 8 Day 2 Exercise 1 Bench Press and Pull Ups
5 Sets
Set 1 20 light flat bench presses, immediately follow with 20 band assisted or machine assisted pull–ups (don’t use a wide grip on pull ups today)
Set 2 15 heavier flat bench presses, immediately follow with 15 band assisted or machine assisted pull–ups (don’t use a wide grip on pull ups t... -
Week 8 Day 2 Exercise 2 Landmine Press and Incline Dumbbell Chest Press
3 sets of
15 Landmine press immediately followed by 20 FAST AND LIGHT dumbbell chest presses
Note: Increase weight on the Landmine press each set, use the same weight for the dumbbell chest press for all 3 sets, keep it light and move fast with the dumbbell reps, looking for that pump here. Rest ... -
Week 8 Day 2 Exercise 3 Seated Banded or machine Row and Chest Supported Row
3 sets
Set 1 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 24 chest supported dumbbell row
Set 2 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 20 chest supported dumbbell row
Set 3 12 Machine or Banded Seated row with 1 s... -
Week 8 Day 2 Exercise 4 Conditioning
4 rounds of
12 alternating dumbbell front lunges *bodyweight if you are too sore (recommended weight 10-15pounds)
15 butterfly sit –ups
12 devil presses (recommended weight 10-15 pounds)
40 jump rope singles or double unders
Note: Move from one movement to the next with little rest or no rest in ...
