W4/DAY 5: FULL BODY
We are in the week of this program where I want challenge you to step into progressive overload & pick up slightly heavier weights than the first 3 weeks! So for example if you used 10lbs dumbbells all throughout Week 1-3, for Week 4-6 I want you to challenge yourself to 12-15 lbs instead! Same for all weights/all exercises. This is how we grow & become stronger in the gym!!! You got this :)
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BARBELL BENT OVER ROW 4X10
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the... -
SUMO SQUAT 4X10
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates... -
SUPERSET 4X (10 HAMMER CURL PRESS + 10 INCHWORM X PUSHUP)
Perform 10 Hammer Curl Presses, then drop the weights and move straight into 10 Inchworm to Pushups. Rest for 45-60 seconds in between each round!
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SUPERSET 4X (12 HAMSTRING CURL + 12 LEG EXTENSIONS)
Perform 12 hamstring curls and then 12 Leg Extensions. Rest for 45-60 seconds in between each round!
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8 MINUTE. CORE FINISHER
50 sec / 25 sec rest
-squat toe touch
-OH situp
-Glute bridge pulses
-reverse lunge curls
-plank twist to 2x knee/elbow
-lateral lunge to front press
-leg lifts
