Day 4 - TGrip Fitness Education

Week 3

Day 4

Push

WORKOUTS

SPEED SET 1

Rest 60 seconds between each set

Rest 60 seconds between each set

4 Sets

EXERCISE 1 - TGrip Bar Bench Press

20 Reps

WIDE OVERHAND GRIP

EXERCISE 2 - Push-Ups

15-20 Reps

Center Grip

EXERCISE 3 - Bench Dips

20 Reps

EXERCISE 4 - Triceps Pressdown

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

20 Reps

Wide Overhand Grip

EXERCISE 2 - Overhead Press

20 Reps

Center Grip

EXERCISE 3 - Front Raise

20 Reps

Hammer Grip

EXERCISE 4 - Side Raise

20 Reps

Traditional Grip

EXERCISE 5 - 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

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