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While today's workout definitely includes some basic push and pull movements, such as push-ups and pull-ups, we're targeting our muscles from new angles. For example, we're taking a wide grip on assisted pull-ups which can engage your lats more. They're harder. Your arms will not be able to assist with the movement as much. Likewise, we're altering the incline of a pushup to engage different parts of your chest and shoulders. We're keeping your muscles engaged and challenged just the way we want! This is a traditional-style workout like most of our workouts have been over the first 6 weeks.

Cardio: 20-30 minutes of intervals (30-second sprints on treadmill: e.g. level/speed 8; alternating with 30 seconds active rest: e.g. level/speed 4)


Barbell Bench Press

5 sets of 8-10 reps
45-60 seconds rest


Pushup Pyramid (incline, regular to knee, decline, regular to knee, incline)
5 sets of 10-8-6-8-10 reps
45-60 second rest

Wide Grip Assisted Pullup

4 sets of 10 reps
45-60 second rest

Renegade Rows
3 sets of 10 reps each side (E.S.)
45-60 second rest

Single-Arm Seated Cable Row
3 sets of 10 reps each side E.S.
45-60 second rest

Decline Cable Fly
3 sets of 10 reps
45-60 second rest

Cardio: Sprints
Optional alternative: complete the same interval sequence using a different type of machine or resistance, such as battle ropes, stair climber, hill sprints, etc.

30-Second sprints with 60 second rest
Repeat 6-10 times



If you are doing sprints at a different time of day than your workout, remember to warm up a little again with a short jog and some dynamic (leg-specific) stretches before hitting those intense full-body bursts.