Day 8 — Workout 7 · Cycle 1

Workout 7

ResistanceHIRT

BB incline bench press

4 × 5

Technique

Neutral grip t-bar or cable rows

3 × 8

Technique

Standing military press

3 × 10

Technique

Superset— 2 rounds, performed together

a) Weighted or assisted pull ups

2 × 12

Technique

Weighted or assisted

b) DB bench press

2 × 15

Technique

Superset— 2 rounds, performed together

a) DB one arm concentration curls

2 × 10

Technique

b) Skull crushers

2 × 10

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

Prescribed load

33% max bench

Enter bench press 1rm to calculate target

Enter maxlb

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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