Busy Lifestyle Week 4
Day 1
5 minute bike warm-up
Squats (75x3 80x3 85x2)3. This means that you perform a set at 75% for 3, then 80%x3 then 85%x2, then back down to 75%x3, then 80%x3, then 85%x2, then go through it one more time.
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Day 2
5 minute bike warm-up
Push Press 7x2, work up in weight each set supersetted with Bent Rows or Chins 7x5-10
Weighted Pushups- 3x10-15
Day 3
Sprints- 20-40 yards, 20 minutes total, (This could be done on a Saturday if you are worried about your recovery for the deadlift)
Day 4
5 minute bike warm-up
Squats or Front Squats 75% 3x2
Deadlift 5x3 at 85% of their 1RM with a 2-3 minute rest between sets
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Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
One Arm Row
Hammer Curls
Dips
DB Shrugs
DB Press
