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This chest, triceps & core workout may or may not be your actual day four workout. See how to schedule your workouts to determine what day to complete this workout.

If you haven't done your sprints yet this week, today might be a good day! Read on Day Two what to do for sprints.

 

Bench Press
3 sets of 10 reps
45-60 second rest

Incline Cable Flies
3 sets of 10 reps
45-60 second rest

Bench Dips
3 sets of 10 reps
45-60 second rest

Overhead Tricep Extension
3 sets of 10 reps
45-60 second rest

Cable Tricep Pushdowns
3 sets of 10
45-60 second rest

Cooley-Plank

Plank
3 sets of 45-60 seconds
45-60 second rest

Stability Ball Crunches

4 sets of 15 reps
30-45 second rest

Pushups

2 sets to failure
30-45 second rest

Click here for PRINTABLE WORKOUT LOG

 

If this if your actual day four workout this week, tomorrow is your target area workout day! Mentally prepare for this. Doing the same workout four times in one week (not to mention doing some of the same exercises in weeks one and two) takes motivation and determination. It's efforts like these that get you to your goals! Keep it up!