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Ollie's Ripped for Summer Challenge - Week 4-6

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You've made it to week 4! Don't stop now you're half way there.

Here's every session of weeks 4-6 of Ollie Marchon's #6PackIn6Weeks Ripped for Summer challenge!

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 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


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