BB bent over rows
4 × 5
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Day 4 — Workout 4 · Cycle 1
Workout 4
ResistanceHIRT
Diagram & technique
BB push press
3 × 8
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.
Weighted or assisted chin ups
3 × 10
Weighted or assisted
Superset— 2 rounds, performed together
a) DB bench press
2 × 12
b) BB standing bicep curl
2 × 12
Superset— 2 rounds, performed together
a) DB side raise
2 × 10
b) Dips
2 × 10
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) Kipping pull ups
20
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) Squat thrusters
10
c) BB hang snatch
5
Prescribed load
25% of your max bench
Enter bench press 1rm to calculate target
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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