Wednesday’s Workout

Warm-up

• 10 min of Joint Mobility exercises & Dynamic Stretching
• 8 min of  kicking, punching, jumping lunges & side lunges

Workout

Superset #1

• 1 Arm Kneeling Pulldowns – 41x tempo – 220 x 10/10/10/10/10/6/5/4,  supersetted with
• Bulgarian Squat – Siff style (on toes) – BW + 45 – 41x tempo – 8 sets of 10 reps

no rest between sets – 1 min rest between superset 1 & 2

Superset #2

• 1 Arm DB Overhead Press – 41x tempo – 5 sets of 5 reps @ 75 lbs, supersetted with
• Glute Ham Raise – 41x tempo – 5 sets of 8 reps @ BW

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

• 2 Arm Cable Tricep Pushdowns – 91x tempo – 3 sets of 15 reps @ 150 lbs,  supersetted with
• 2 Arm Cable Slide Reverse Grip Curls – 91x tempo – 3 sets of 10 reps @ 150 lbs

No rest between sets

30 sec rest between superset 3 & 4

Superset #4

• Standing Straight Arm Pulldown – dynamic movement  – 135-225 lbs weight increasing – 7 sets of 8 reps, supersetted with
• Pullthroughs – 7 sets of 8 reps – 135-225 lbs weight increasing – tempo 41x
• Reverse Lunge – BW – 7 sets of 15 reps per leg

No rest between sets

120 sec rest between superset 4 & 5

Superset #5

• Seated DB Press – Tempo 41x – DBs increasing weight 30s – 100s – 8 sets of 5 reps,  supersetted with
• DB Concentration Curls – 45lbs – 8 sets of 7 reps

No rest between sets

15 min of stretching

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