Day 22 was the corrective shoulders routine from 645 and the first day of week 3 in Lift 4. That means doing week 3 Chest and Triceps.
The Lift 4 workout was another 50/50 workout, doing half resistance work and half cardio for the main portion of the workout and finishing with core work. The resistance portion of the workout consists of three blocks of work in which you do two exercises. The first block has bench presses and chest flys, the second block incorporates triceps by doing rotating bench presses and triceps kickbacks, and the third block is just triceps-focused doing skull crushers and tricep push-ups. You do each block for three sets and there is very little rest between the sets. The cardio portion has three sets of three exercises that you do for 60, 45, and 30 seconds. Unlike in the first two weeks in which you did the hardest move for 30 seconds, this week the 60-second exercise is 180 jump squats (the hardest of the three), the 45-second exercise is soccer runs (the easiest of them), and the 30-second exercise is jump lunges. Of course, there are modifications available for each move. All but one of the cast members doing the unmodified moves had to switch to the modification at some point during the three sets. The two core exercises are a weighted crunch-leg lift combination and side reaches.
The Lift 4 workout was tough. I was able to increase the amount of weight that I used from the first two weeks for each exercise by anywhere from 2.5 to 5 pounds (in each hand), depending on what exercise I was doing. I did modify all of the cardio moves, however. The corrective shoulder routine from 645 has absolutely been helping me and has increased my range of motion in both shoulders.
No comments:
Post a Comment