Workout – September 28th

Have any questions about any of the exercises below? No worries, Check out full demonstration HERE

Warm up

“Back Jacked”

Strength –  pull ups

5×2 weighted

5×5 unweighted

• perform a set every 30 sec

rest 3 min

Deadlift – work up to a heavy 5 rep max without sacrificing form

rest 1 min

perform 4×4 @85% of that heavy 5 rep max

• focus on form and do them slow
• rest as needed between sets

rest 3 min

barbell bent over row

4×12

• do two sets underhand grip and 2 sets overhand grip

rest 4 min

Cardio – 40 min on either the elliptical, bike or swim

• tempo cardio – switch tempos every 2 min from moderate/fast to slow