WEEK 4 /HYPERTROPHY SUPER-SETS

DAY 5 / CORE

Warm up:5 minutes cardio + 2 light warm up sets of first exercise

Super set: 1 exercise straight to next

Set/Reps	Exercise	Tempo
3 x 10 + 10	Kneeling Cable Crunch + Cable Woodman Chop	2.1.2
3 x 10 + 10	Medicine Ball Twists + Plank (60 sec)	2.1.2
3 x 10 + 10	Medicine ball In & Outs + Laying Alternating Leg Extensions	2.1.2
3 x 10 + 10	Hanging Knee Tuck + Plank Knee to Elbow	2.1.2

Cardio: 15 Minutes HIIT Cardio (20 second sprint, 40 second rest, 10 rounds)

Rest: 60 sec