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P1 - Day 6 - Bonus Workout

Bonus Workouts • 16m

Up Next in Bonus Workouts

  • P2 - Day 6 - Bonus Workout

    PERFORM 2 ROUNDS (60 seconds rest between rounds)

    1. Kneeling Heavy Back Rows

    2. Goblet Squat to Shoulder Press

    3. Single Heavy Chest Press (Alternating Grip)

    4. Racked Lunges/Squats

    5. Seated Floor Shoulder Press

  • P3 - Day 6 - Bonus Workout

    BACK TO BASICS

    2 ROUNDS (NO TIME OR REPS)

    1. Squats/Lunges
    2. Chest Press
    3. Bicep/Hammer Curls
    4. Dead Lifts
    5. Back Rows
    6. Tricep ext/ Skull Crushers
    7. Dead Bugs/ Full Dead Bugs

    30 SEC REST AFTER ALL 7 EXERCISES ARE COMPLETE. REPEAT FOR A SECOND ROUND

  • P4 - Day 6 - Bonus Workout

    O.T.B TRAINING TECHNIQUES IN THIS WORKOUT:
    REST & PAUSE ➡️ PARTIAL REPS ➡️ T.U.T ➡️ DROP SETS

    1. CHEST
    a) Single Dumbbell Chest Press with Leg Raises
    b) Push Ups
    c) Floor Press

    2. BACK
    a) Tripod Switch Rows
    b) Plank Reach Outs
    c) Upright Rows

    3. LEGS
    a) Goblet Squats
    b) Body Weight Lunges (...