P1 - Day 6 - Bonus Workout
Bonus Workouts
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16m
ROUND 1 (Not for reps or time)
1.Alternating Chest press with rotation
T-Push ups
2. Deep Sumo Squats
Reverse Lunges with Core Rotations
3. Alternating Back Rows with Rotations
Plank Reach Under
4. Weighted V-Ups
Russian Twist
60 Seconds Rest
ROUND 2
1. T-Push ups
Alternating Chest Press with Rotations
2. Reverse Lunges with Core Rotations
Deep Sumo Squats
3. Plank Reach Under
Alternating Back Rows with Rotations
4. Russian Twists
Weighted Crunches
Up Next in Bonus Workouts
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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
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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 Bugs30 SEC REST AFTER ALL 7 EXERCISES ARE COMPLETE. REPEAT FOR A SECOND ROUND
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P4 - Day 6 - Bonus Workout
O.T.B TRAINING TECHNIQUES IN THIS WORKOUT:
REST & PAUSE ➡️ PARTIAL REPS ➡️ T.U.T ➡️ DROP SETS1. CHEST
a) Single Dumbbell Chest Press with Leg Raises
b) Push Ups
c) Floor Press2. BACK
a) Tripod Switch Rows
b) Plank Reach Outs
c) Upright Rows3. LEGS
a) Goblet Squats
b) Body Weight Lunges (...