WORKOUT WITH ME DAY 4

WARM UP SET 

YOU HAVE 3 EXERCISES TO DO. REP RANGE WILL BE 10 OF EACH EXERCISE WITH AS LITTLE REST AS POSSIBLE. COMPLETE 3 SETS WHICH WILL GIVE YOU 90 REPS WITH AS LITTLE REST AS POSSIBLE. USE A LIGHT WEIGHT SO THAT YOU DON’T NEED MUCH REST

Dumbbell Shoulder Press

Dumbbell Side Lateral

Dumbbell Front Raise

SET 1

YOU HAVE 1 EXERCISE TO DO. I CALL THIS “3 +1” REP RANGE. YOU WILL COMPLETE 3 1/4 REPS THEN 1 FULL REP AND THIS IS EQUAL TO 1 REP. PLEASE COMPLETE 4 SETS OF 10 X 3+1 REPS.

Seated Dumbbell Press x 10 Reps of 3+1 Reps (the 1/4 reps are from your shoulder up to your ear, then the full rep is from the shoulder all the way up where arms are fully extended

SET 2

YOU HAVE 1 EXERCISE TO DO. 4 WORKING SETS WHERE YOU WILL USE A DROP SET TECHNIQUE. TOTAL OF 15 PERS PER SET, USE A HEAVY WEIGHT WITH GOOD FORM, WHEN YOU FAIL ON THE HEAVY WEIGHT TAKE A LIGHTER WEIGHT AND FORCE OUT THE REMAINDER OF THE REPS.

Dummbell Side Laters x 4 sets x 15 reps (drop set)

SET 3

YOU HAVE 2 EXERCISES TO DO. EXERCISE REPS WILL BE SHOWN NEXT TO EACH EXERCISE. SUPERSETS WILL BE USED ON THIS SET, SO 10 REPS OF EXERCISE 1 THEN IMMEDIATELY 10 REPS OF EXERCISE 2 COMPLETE 4 SETS.

Barbell Upright Row x 10 Reps

Alternating Dumbbell Front Raise x 10 reps

SET 4

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO THE EXERCISES. COMPLETE 5 SETS  

Under The Fence x 15

Reverse Crunch Hip Thrust x 20 reps

SET 5

YOU HAVE 2 EXERCISES TO DO. YOUR REPS ARE SHOWN NEXT TO THE EXERCISES. COMPLETE 5 SETS  

Cable Crunches x 20 Reps

Spiderman Planks x 10 per leg