Don't forget to take progress pictures along the way.
In case you missed weeks 1-3, you can get started here.
Session One
Exercise Sets Reps Superset 1 (90 sec rest after each superset): A1) front squat 4 10 A2) pull-ups 4 10 Monster set (60 sec rest after each superset): B1) kb f/r walking lunge 4 16 B2) alt dumbbell bench press 4 8 B3) dragon flags 4 6 C) strict dips (as fast as possible) *10 press ups every break 1 50 D) row (time trial) 1 2000m Session Two Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) sumo deadlift 4 10 A2) weighted dips 4 10 Monster set (60 sec rest after each superset): B1) single leg db rdl 4 8 B2) bent over row 4 8 B3) barbell wipers 4 12 C) strict barbell curls (afap) *5 chins every break 1 75 D1) bench press @ bodyweight 1 75 *20kcal bike every break Finisher D1) strict press-ups 1 100 D2) 20cal bike (every break) Session Three Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) strict press 4 10 A2) rfess 4 10 Monster set (60 sec rest after each superset): B1) dual kettle bell swings 4 16 B2) arnie press 4 8 B3) single arm rows 4 8 C) rope sled pull @ bw 3 40m Finisher: D1) deadlifts @ bodyweight 3 21-15-9 D2) over bar burpees 3 21-15-9 D3) sit-ups 3 21-15-9 Finisher D1) barbell thruster @40kg 3 21-15-9 D2) over bar burpees 3 21-15-9 Session Four Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) bench press 4 10 A2) barbell hip lift 4 10 Monster set (60 sec rest after each superset): B1) hammer press 4 8 B2) box jumps 4 12 B3) supine pulls 4 16 C) weighted sit ups 1 75 Finisher: D1) run 1 500m D2) burpees 1 40 D3) air squats 1 30 D4) press-ups 1 20 D5) man makers 1 10 ]]>
