MTRW: Pump It Up – Upper Body Power

This is our 2nd week into the endurance building cycle. I hope you are feeling stronger and more confident. Third week and the next will be similar to structure as the first two. But there will be a bit of change during the 5 week since we will be moving into the strength and endurance phase of out 3 month lean out plan and I would not want you to get bored so stay tuned. In the meantime here is our Friday workout. Keep it hard.

Warm up.

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Hanging hand walk*
  • Tuck Jump

Superset 2:

  • Walking push-ups
  • Bosu hop overs

Superset 3:

  • Front lat pull-down
  • Wall walk

Superset 4:

  • Upright row
  • Boxer X-pattern hops

Superset 5:

  • Seated cable row
  • Bench hop overs

Superset 6:

  • Cable crossover
  • Low jacks

Abs Bonus Round:

Set your Gymboss interval timer for 2 intervals and 8 round | 10 sec for 1st round and 1 min for second | perform exercises back to back-to-back with 10 sec to switch up

  • Side plank hold
  • Boat sit

Exercise Breakdown:

Stretch. And do not forget that protein shake or a banana and nuts so you can fuel those muscle and see your hard work pay off.

I hope you enjoyed this post. Have a great day.


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