'Workout 4 of the 21 Day Blast  Strength Training 22 ½’ total   Super-set each exercise 30’ each movement then 30” rest   Set 1 Both Legs/Arms  Set 2    Start on Weak Side  Set 3     Switch to Strong Side A1 Front Squat (1 DB)  Front Squat Single Leg (1 DB)  Front Squat Single Leg (1 DB) A2 DB Chest Press                  DB 1 Arm Chest Press                 DB 1 Arm Chest Press   B1 Alt Backward Lunges (1 DB) Stationary Lunge (1 DB)  Stationary Lunge (1 DB) B2 Standing DB Bent-Over Rows Standing 1 Arm DB Rows   Standing 1 Arm DB Rows     C1 Kneeling DB Shoulder Press Kneeling 1 Arm DB Shoulder Press  Repeat on other side C2 Standing DB Swing          Standing 1 Arm DB Swing           Repeat on other side  D1 Kneeling DB Triceps Extension Kneeling 1 Arm Triceps Extension Repeat on other side  D2 Kneeling DB Curls   Kneeling 1 Arm Concentration Curl Repeat on other side   E1 V-Up    Opposite Arm to Leg – L  Opposite Arm to Leg – R    E2 Plank    Side Plank – L    Side Plank- R   Connect with me [email protected]' 

Tags: fitness , Workout

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