Westside Barbell: GPP Home Workouts Wk.4

by Westside Barbell on April 08, 2020

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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