Westside Barbell: GPP Home Workouts Wk.4
Ultra High Reps
*extra workouts
*DO NOT break up the reps within the set, the idea is to go past the a normal ‘high’ repetition limit
Day 1.0
Ultra Wide Push-up 1xMax Reps
Chair Dips 1x50
-elbows tucked
Chair Dips 1x75
-elbows flared
Banded Chest Press 1x100
-band in each hand, opposite ends loops onto uprights at approximately shoulder height
Banded Tricep OH Ext. 2x125
Banded Tricep Pressdown 3x150
Day 2.0
Assisted Air Squat 1x50
-holding table/doorknob for assistance
-normal squat stance
Lying Banded Hamstring Curl 1x100
-lying on stomach
Assisted Air Squat 1x100
-holding table/doorknob for assistance
-sumo deadlift stance
Seated Banded Hamstring Curl 1x150
Assisted Reverse Lunge 1x75(each leg)
-holding table/doorknob for assistance
-normal squat stance
-lunging off 4” box/plate
Single Leg Seated Banded Hamstring Curl 1x200(each leg)
Day 3.0
Standing Banded Shoulder Press 1x50
-standing on band, pressing overhead
Banded Upright Row-into-Press 1x75
-standing on band, perform an upright row and transition mid rep from upright row into a press (akin to a muscle Clean)
Banded Front Raise 1x100
-hip to OH
Banded Face Pull 1x125
Band Tear 1x150
-palms up
Can of Soup Lateral Raise 1x200
-can in each hand
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