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WO 4 Strength

4th workout of the week. Strength workout.

J

Created by

Jiver

Workout Breakdown

Warmup

Warmup

1

Jogging

1 set × 5min

2

Arm Swings

1 set × 20 reps

3

Arm Circles

1 set × 20 reps

4

Forearm Rotations

1 set × 20 reps

5

Wrist Rotations

1 set × 20 reps

6

Wrist Flexibility Stretch

1 set × 90s

7

Cat/cow Bends

1 set × 10 reps

8

Row (Scapular)

1 set × 10 reps

9

Side Lunges

1 set × 20 reps

Strength

Pull

1

Military Pull Ups

1 set × 3×3-8 reps

2

Australian Pull Ups

1 set × 3×5-15 reps

3

Chin Up Hold

1 set × 3×10-30s

Push

1

Decline Push Up

1 set × 3×5-15 reps

2

Dip (Parallel Bar)

1 set × 3×5-10 reps

3

Push-Up (Diamond)

1 set × 3×10-20 reps

Legs

1

Pistol Squat Assisted L

1 set × 3-10 reps

2

Pistol Squat Assisted R

1 set × 3-10 reps

3

Pistol Squat Assisted L

1 set × 3-10 reps

4

Pistol Squat Assisted R

1 set × 3-10 reps

5

Pistol Squat Assisted L

1 set × 3-10 reps

6

Pistol Squat Assisted R

1 set × 3-10 reps

7

Pistol Squat Hold L

1 set × 10-30s

8

Pistol Squat Hold R

1 set × 10-30s

9

Pistol Squat Hold L

1 set × 10-30s

10

Pistol Squat Hold R

1 set × 10-30s

11

Pistol Squat Hold L

1 set × 10-30s

12

Pistol Squat Hold R

1 set × 10-30s