Day 1 - TGrip Fitness Education

Week 4

Day 1

Push

WORKOUTS

SPEED SET 1

Rest 60 seconds between each set

Rest 60 seconds between each set

4 Sets

EXERCISE 1 - Bench Press

15 Reps

Hammer Grip

EXERCISE 2 - Push-Ups

15-20 Reps

Hammer Grip

EXERCISE 3 - Triceps Extension

20 Reps

Traditional Grip

EXERCISE 4 - Triceps Push-Down

25 Reps

Traditional Grip

SPEED SET 2

Rest 60 seconds between each set

Rest 60 seconds between each set

4 Sets

EXERCISE 1 - Overhead Press

15 Reps

Hammer Grip

EXERCISE 2 - Front Raise

20 Reps

Hammer Grip

EXERCISE 3 - Side Raise

20 Reps

Traditional Grip

EXERCISE 4 - Rear Delt Raise

20 Reps

Traditional Grip

SPEED SET 3

Rest 60 seconds between each set

Rest 60 seconds between each set

4 Sets

EXERCISE 1 - Standing Abs

20 Reps

Center Grip

EXERCISE 2 - Wood Choppers

20 Reps

Traditional Grip

EXERCISE 3 - Reverse Crunch (with Bands if capable)

20 Reps

Traditional Grip

DOWNLOADS

You don't have access to this content!