Triceps, back and glutes
Workout:
Tri-set:
- Close grip barbell bench press: 4 x 15-20, 55 lb
- reverse grip barbell bentover rows: 3 x 15-20, 30 lb
- barbell hip thrust: 3 x 15-20, 25 lb plate
Tri-set:
- DB floor press: 3 x 15-20, 40 lb
- DB palms-in bentover row: 3 x 15-20, 40 lb
- Butt lifts: 3 x 15-20
Tri-set:
- kneeling cable triceps extension: 3 x 15-20, 50 lb
- mixed grip chin ups: 3 x 15
- glute kickback: 3 x 15-20
Tri-set:
- dips: 3 x 15
- inverted row: 3 x 15-20
- pull through: 3 x 15-20, 50 lb and 40 lb
HIIT: 1 round
- Plank: 30 seconds
- push up plank: 10 seconds
- plank: 20 seconds:
- one legged plank: 10 seconds each leg
- one legged push up plank: 5 seconds each leg
The HIIT workout at the end was difficult, so try it! Also, if you have never tried mixed grip chin ups, I definitely felt they were more challenging, so give those a try as well. Again today’s focus was on muscular endurance, definitely leaves you with a different kind of soreness when you are finished.
Fitness WonderWoman
Shay-lon
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