Weeks To The Beach: Week 4

Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

  • Jumping jacks 3X30,25,20
  • Assisted pull ups 3X10
  • KB deadlift 3X10

Set 1:

  • Deadlift 6X6,5,4,3,2,1
  • Plate curl 5X12

Set 2:

  • Power cleans 5X5

Set 3:

  • Lat pull down 4X10
  • DB curl 4X10

Set 4:

  • DB iso squat hold with rows 3X10 (last set= drop set)
  • DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

  • Back squat 4X5
  • Full plate front raise 4X8

Set 2

  • Stiff leg deadlift 4X5
  • DB lateral raise 4X10

Set 3: HIIT

  • KB goblet squat 3X8
  • Weighted leg abduction 3X10 each
  • KB upright row 3X10
  • KB push press 3X10

Set 4:

  • Cable lateral raise 3X10
  • Cable front raise 3X10
  • Squat jumps 3X12

Set 5: HIIT finisher

  • KB sumo squat to shoulder press 3X10
  • KB weighted split squat 3X10 each
  • KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

  • Bench press 4X6,6,7,7
  • Plate side bend 4X10

Set 2:

  • Cable fly 3X15,12,9
  • Hanging knee ups 3X12,10,8
  • Tricep dips 3X12

Set3:

  • BOSU DB press 4X8
  • BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

  • TRX chest press
  • TRX tricep extension
  • TRX rollout
  • Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

  • DB shoulder press
  • Squat box jump to step down
  • Pull ups
  • Speed skaters
  • DB bicep curl
  • Burpees
  • DB squat with triceps skiier
  • High knees

 

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