Sunday April 21, 2019 – Saturday April 27, 2019

Posted on April 22, 2019 by Annie Shand

Week 8, Day 1

Strength Work

• Back Squat: 1 x 5
• Deadlift: 2 x 5
• Incline Bench Press: 2 x 5
• Ring Dips: 1 x 5
• Pull Ups: 2 x 5
• Bent over Row: 1 x 5
• Strict Press: 2 x 5
• Barbell Curl: 2 x 5
• Diamond Push Ups: 2 x 5
• Calf Raises: 2 x 5
• Barbell Roll Out: 2 x 5
• Russian Twists: 2 x 20

Accessory Work:

10 Minutes

• 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

 

Week 8, Day 2

Strength Work

• Split Squat with DB: 1 x 5
• Stiff Legged Deadlift: 1 x 5
• Bench Press w/Barbell: 2 x 5
• Dips on Parallets: 2 x 5
• Chin Ups: 2 x 5
• Strict Press with DB: 1 x 5
• Barbell Shrug: 2 x 5
• Hammer Curl: 2 x 5
• Tricep Push Downs (PVC with Bands): 2 x 5
• Weighted Calf Raises: 2 x 5
• Russian Twist: 2 x 5
• Side Plank: 3 x 30 seconds each side

10 Minutes

• 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these.)

Week 8, Day 3

Strength Work

• Back Squat: 1 x 5
• Deadlift: 2 x 5
• Incline Bench Press: 2 x 5
• Ring Dips: 2 x 5
• Pull Ups: 2 x 5
• Bent Over Row: 2 x 5
• DB Bicep Curl: 2 x 5
• Tricep Kick Backs: 2 x 5
• Calf Raises: 2 x 5
• V-Ups: 2 x 5
• Around the World: 1 x 6

10 Minutes

• 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)