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Description

Day two continues with heavy weight for chest and back. This time you'll be starting off with heavy volume supersets. It'll be tough! Dig in, don't wimp out!! You'll be doing compound exercises again so grind them out and push through the soreness from yesterday. You'll be increasing the HIIT to 16 rounds today as well and reducing the steady state cardio as we continue to build your endurance in preparation for the coming weeks. If you don't finish today exhausted & dripping in sweat you did something seriously wrong!


Exercises

Set 1: 1 round
Steady State Cardio Warmup
6 minutes
Transition To First Exercise
1 minute

Set 2: 10 rounds
Dumbbell Bench Press - 3 Reps/Heavy Weight
35 seconds
Dumbbell Bent Over Rows - 3 Reps/Heavy Weight
Dumbbell Bent Over Rows - 3 Reps/Heavy Weight
20 seconds
Rest
45 seconds

Set 3: 1 round
Transition
30 seconds

Set 4: 3 rounds
Alternating Incline Dumbbell Bench Press - 8 Reps
50 seconds
Rest
45 seconds

Set 5: 1 round
Transition
30 seconds

Set 6: 3 rounds
Seated Cable Row - 8 Reps
30 seconds
Rest
45 seconds

Set 7: 1 round
Transition
1 minute

Set 8: 8 rounds
Kettlebell Or Dumbbell Swings
20 seconds
Rest
10 seconds

Set 9: 8 rounds
High Knees
High Knees
20 seconds
Rest
10 seconds

Set 10: 1 round
Transition
1 minute

Set 11: 1 round
Steady State Cardio
15 minutes

Workout Discussion

20 Mar
I'm doing this tomorrow, just wanted to prep. I'm doing this at home and not the gym, so obviously I have to find alternatives. My question is: once I'm done with let's say 3reps and I have 20 seconds to go do I skip to next set or wait.
03 Mar
There is no back day without deadlifts so I'll have to throw some in after the cable rows. And no chest day without chest dips:-)

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