Workout Wednesday | August 29th – September 4th

Having fun with it; need to start a new cycle; worried about finding a gym in a new city/losing progress.

Wednesday, August 29th

30 min HIIT arc trainer

1Arm DB chest press 4×8 | Heavy hammer bicep curls 4×6 | Tricep 90 degree elbow press 4×10

Tricep push up 4×6 | Overhead negative press 4×10 | Upright row 4×10

Push up to Squat curl 3×10

Thursday, August 30th

30 min hills plus stationary bike

Diamond front raises DB 4×8 | Around the worlds DB 4×10 | Heavy RDLs 4×10

Reverse lunge to overhead press 4x6E | Squat to banded row 4×10 | Box jump 4×10

Plank with front raise 3x5E

Friday, August 31st

30 min HIIT arc trainer

Good mornings 4×10 | Front squat 4×8 | One legged sit squat 4x6E

Squat to banded press 4×10 | Reverse lunge to SL RDL cable 4x8E | Banded dips 4×8

Med ball slam to one-arm elevated push-up 3x5E

Saturday, September 1st

30 min Around the world stationary bike

1Arm DB chest press 4×8 | Heavy hammer bicep curls 4×6 | Tricep 90 degree elbow press 4×10

Tricep push up 4×6 | Overhead negative press 4×10 | Upright row 4×10

Push up to Squat curl 3×10

Sunday, September 2nd

30 min HIIT arc trainer

Diamond front raises DB 4×8 | Around the worlds DB 4×10 | Heavy RDLs 4×10

Reverse lunge to overhead press 4x6E | Squat to banded row 4×10 | Box jump 4×10

Plank with front raise 3x5E

Monday, September 3rd

30 min Hills Plus stationary bike

Good mornings 4×10 | Front squat 4×8 | One legged sit squat 4x6E

Squat to banded press 4×10 | Reverse lunge to SL RDL cable 4x8E | Banded dips 4×8

Med ball slam to one-arm elevated push-up 3x5E

Tuesday, September 4th

30 min HIIT arc trainer

1Arm DB chest press 4×8 | Heavy hammer bicep curls 4×6 | Tricep 90 degree elbow press 4×10

Tricep push up 4×6 | Overhead negative press 4×10 | Upright row 4×10

Push up to Squat curl 3×10

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