The reps in this workout will be all partial reps. Instead of full range of motion you will do 70-80% range of motion increasing time under tension.
Warm up
3 rounds
:25 db chest fly (light)
:25 db bent over fly (light)
3 rounds
:25 db chest fly (light)
:25 db bent over fly (light)
3 rounds
:25 underhand lat pulldown (light)
:25 db shoulder press (light)
3 rounds
:25 inch worm (light)
:25 superman (light)
3 rounds
:25 db hex press (light)
:25 straight arm lat pulldown (light)
Workout
4 rounds
:35 hammer strength bench press (partial reps/ no full extension)
:10 rest
:35 db bent over row (10 partial reps + 3s rest then repeat)
:10 rest
1:00 side plank (left side)
4 rounds
:35 lat pulldown (partial reps/ no full extension)
:10 rest
:35 push ups (10 partial reps + 3s rest then repeat)
:10 rest
1:00 side plank (right side)
4 rounds
:35 db flat bench (partial reps/ no full extension)
:10 rest
:35 db pullover (10 partial reps + 3s rest then repeat)
:10 rest
1:00 plank
4 rounds
:35 seated row (partial reps/ no full extension)
:10 rest
:35 db shoulder press (10 partial reps + 3s rest then repeat)
:10 rest
1:00 butterfly crunch
4 rounds
:35 db flys on while lying on bosu ball (partial reps/ no full extension)
:10 rest
:35 straight arm lat pulldown
:10 rest
1:00 bicycle
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