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Status: Tags: Links: Exercise MOC

4 Hour Body Workouts

Should be alternated, with ample break time given in-between workouts

Workout A

1
2

10 repetitions using a 13-Repetition Max2 (RM) weight
Repeat sequence 2–4 times

1. Heavy dumbbell front squat to press (ass to heels)—squeeze glutes at bottom for one second before rising
2. One-arm, one-leg DB row
3. Walking lunges with sprinter knee raise
4. Wide-grip push-ups3
5. Two-arm kettlebell swings × 20–25

Workout B

1. One-leg Romanian Deadlift (RDL)4 (10–12 reps each side)
2. Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent5
3. One-leg hamstring curls on a Swiss ball—6–12 reps each leg
4. Plank for abs (and gluteus medius on sides) → Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum

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