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Day 11 — Workout 10 · Cycle 1

Workout 10

ResistanceHIRT

BB bent over rows

4 × 5

Technique

DB incline bench press

3 × 8

Technique

Superset— 2 rounds, performed together

a) Body weight or assisted chin ups

2 × 12

Technique

Body weight or assisted

b) DB reverse flyes

2 × 12

Technique

Superset— 3 rounds, performed together

b) DB standing alternating bicep curl

3 × 5

Technique

Optional HIRT Cardio

Optional

Complete 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

Technique

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.

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