Day 4

Core & Back

Duration: 1h 25min

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Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Core (30min)

4 exercises with 3 sets and each with a superset and my standard pause time between 1:00min and 1:30min.

A superset workout is when you alternate sets of two exercises with no pause in between. Example for my first core exercise with superset: First I do 12 Roman Chair Weighted Back Extensions and 12 Roman Chair Back Extensions without any pause in between, followed by a pause between 1:00min and 1:30min. Than I do the second set with 10 Roman Chair Weighted Back Extensions and 10 Roman Chair Back Extensions without any pause in between, followed by a pause between 1:00min and 1:30min. The third and last set for this exercise I do with 8 reps each.

1.

Roman Chair Weighted Back Extension
Superset: Roman Chair Back Extension
12/12 – 10/10 – 8/8 reps

2.

Oblique Roman Chair Weighted Side Bend Right
Superset: Obliques Roman Chair Side Bend Right
12/12 – 10/10 – 8/8 reps

3.

Oblique Roman Chair Weighted Side Bend Left
Superset: Obliques Roman Chair Side Bend Left
12/12 – 10/10 – 8/8 reps

4.

Roman Chair Weighted Back Extension Low
Superset: Roman Chair Back Extension Low
12/12 – 10/10 – 8/8 reps

Finished?
Let´s move on to
the next part of Day 4.