BB bent over rows
4 × 5
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Day 11 — Workout 10 · Cycle 1
Workout 10
ResistanceHIRT
Diagram & technique
DB incline bench press
3 × 8
BB shrugs
3 × 10
Superset— 2 rounds, performed together
a) Body weight or assisted chin ups
2 × 12
Body weight or assisted
b) DB reverse flyes
2 × 12
Superset— 3 rounds, performed together
a) Dips
3 × 5
b) DB standing alternating bicep curl
3 × 5
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) Handstand push ups (or military press)
10
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
b) Diamond push ups
20
c) Jumping jacks
50
0:00