We are on to the next phase of our Heavy Metal challenge. This round we will focus on compound exercises. In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging workload.
Heavy Metal Phase 4 Week 4
Focus: Compound Exercises
The format goes like this.
Weighted Compound Group 6 reps
Followed by
1 minute of jump rope
1 minute of circuit exercise
Any questions?
Here is the routine
Clean & Press or Squat to OH Press
Chest Press
Weighted Rotational Squat
Deadlift
Sumo Squat to cable row
Dips
Pull Ups
6 reps for each exercise
Rope 1 min
Circuit 1 min
Station 1 Alt Side bend hopand
Station 2: Plank Jack to standing jack
Station 3: Coccyx Rows with a band
Station 4: Kneeling Round House Kicks
Station 5: Slow Tricep Push Ups
Station 6: Leg Drops to jack knife
