Week #4 - Chest + Tri’s + Glutes

Warm Up:

  • Arc Trainer

    • Find a low and high level to go back and forth from every 30 seconds

      • 5 mins

Core:

  • Captains Chair + CrossBody Sit-Ups Ups

    • 14 x 4 rounds

  • Side Obliques

    • 15 x 2 rounds

TwerkOut:

  • Weighted Walking Lunge Kick Backs

  • 2 minutes

  • Barbell Chest Press + Tricep Dips

    • Reps are: 10-8-8-6

    • Keep increasing weight for press, and use the bench for the Tricep dips! GO HARD BISH!!

  • Weighted Walking Lunge Kick Backs

    • 2mins

    • sorry girl, it’s going to be all day 🍑

  • Stationary Chest Press + Elevated Push-Ups + Curtsy Lunges

    • 15 x 3 rounds

      • use an elevated bench for the push-ups, but make it hard!

  • Walking Lunge Kick Backs

    • 3 mins

  • Stationary Flys + Single Arm Tricep Kick Backs

    • 12 x 4 rounds

  • Walking Lunge Kick Backs

    • 3 minutes


Core + Glutes:

  • Stationary Abdominals + Leg Raises

    • 12x 3 rounds

Brandy Whelan1 Comment