Workout 11 — Week 4 Day 2

Workout 11 — Week 4 Day 2

• Duration: 45 MIN
• Reps: 8 per set
• Tempo: 4010
• Rest: Minimum rest between sets

Upper/Lower Complex #1

Exercise	Set 1 (lbs)	Set 2 (lbs)	Set 3 (lbs)	Tempo
A-1 Dumbbell Incline Bench Press (Alternating)	___	___	___	4010
A-2 Goblet Squat	___	___	___	4010

Upper/Lower Complex #2

Exercise	Set 1 (lbs)	Set 2 (lbs)	Set 3 (lbs)	Tempo
B-1 1/2 Kneeling Diagonal 1-Arm Row	___	___	___	4010
B-2 Dumbbell Reverse Lunge	___	___	___	4010

Arms Circuit

Exercise	Set 1 (lbs)	Set 2 (lbs)	Set 3 (lbs)	Tempo
C-1 Alternating Dumbbell Military Press	___	___	___	4010
C-2 Zottman Curls	___	___	___	4010
C-3 Triceps Rope Pressdown	___	___	___	4010

• Mobility Routine
• Core Workout