'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 joe@hisandhershealthandfitness.com'
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