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Week 4 Day 1 and 3

Superset 1

5-10 reps

5-10 reps

Rest 120 seconds

5-10 reps

5-10 reps

Rest 120 seconds

5-10 reps

5-10 reps

Rest 120 seconds

Superset 2

6-8 reps

5-10 reps

Rest 120 seconds

6-8 reps

5-10 reps

Rest 120 seconds

6-8 reps

5-10 reps

Rest 120 seconds

Superset 3

5-10 reps

30-45 s

Rest 60 seconds

5-10 reps

30-45 s

Rest 60 seconds

5-10 reps

30-45 s

Rest 60 seconds

Superset 4

4-8 reps

20-40 s

Rest 60 seconds

4-8 reps

20-40 s

Rest 60 seconds

Wall Slides

Wall Extensions

4-6 reps

Rest 60 seconds

Wall Extensions

4-6 reps

Rest 60 seconds