Week 4 Day 1

I took Monday off from training, so the fourth week started today (02/09/10)

Day 1 – Workout A
• Warm-up Circuit

Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1) 35lb dbs
• No Rest
1B) DB Incline Chest Press – 8 reps (4-0-1) 70lbs
• Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) DB Row – 20 reps (1-0-1) 35lb db
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1) 30lb
• Rest 1 minute and move to repeat.

Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1) 70lb ez bar
• No rest.
3B) Chin-up – 10 reps (1-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ab Circuit
A) Stability Ball Rollout – 25 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Medicine Ball Slams – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 1 more time for a total of 2 supersets.

2 mile run (2 - 1 mile runs)