Day 49 was corrective shoulders in 645 and the first Shred Week in Lift 4.
This week, the Lift 4 workout is Chest and Back. Until this point in the program, Chest has been paired with Triceps and Back has been paired with Biceps. This workout is a circuit workout, so we do 2 quad blocks. In the first block, you alternate chest, back, chest, and back. In the second block, you do two chest exercises followed by two back exercises. Once you are done with the two quad blocks, you do a burnout round. In the burnout round you do three exercises, regular push-ups, back extensions, and wide push-ups. As has been the case in all the workouts, you get little to no rest between exercises and 30 seconds between sets. So, even though you are not doing any cardio during this workout, your heart rate will still get up there. Then, the workout finishes with the three sets of core. This time, you do weighted crunches followed by windshield wipers.
The Lift 4 workout was challenging. Even though you are doing the same moves, pairing chest exercises with back exercises is a shock to the system. I found that I could not lift as heavy as I could during the first 5 weeks when the larger muscles were paired with smaller muscles. Overall, however, it was a good workout.
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