week 14 workouts

Body Sculpt (Gym)


A2: Incline DB flys 3010 10-12
A3: DB lunges, back heel up 3010 8-10
A4: DB forced front raises 30×0 10-12
B1: DB squats 3010 12-15
B2: DB bent over rows 3011 12-15
B3: DB/BB hip thrusters on bench 30×0 8-10
B4: Hanging leg raises 3010 8-10

Notes:

  • 10 second rest between exercises
  • Advanced German Body Comp
  • 60 seconds after each set

Shred Session

  • 30 reps
  • 15 seconds each
  • maximum sprint capacity
  • rest for 15-20 seconds