BB bench press
4 × 5
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Day 1 — Workout 1 · Cycle 1
Workout 1
ResistanceHIRT
Diagram & technique
DB one arm rows
3 × 8
DB incline bench press
3 × 10
Superset— 2 rounds, performed together
a) Weighted or assisted pull ups
2 × 12
Weighted or assisted
b) DB standing alternating shoulder press
2 × 12
Superset— 2 rounds, performed together
a) DB standing alternating bicep curl
2 × 10
b) DB standing OH tricep press
2 × 15
Optional HIRT Cardio
OptionalComplete the following superset as fast as possible, 3 times, without any rest, and record your time:
Superset — 3 rounds, no rest
a) Push ups
20
b) Jump rope jumps
100 jumps
c) Inverted rows
20
0:00