Fourth Day

Exercise 1

Lean Planche

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

Exercise 2

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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4 Reps

Exercise 3

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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4 Reps

Exercise 4

Hanging Knee Raises

Equipment: Full Gym

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12 Sets

4 Reps

Exercise 5

Hanging Side Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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12 Sets

4 Reps

Exercise 6

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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12 Sets

4 Reps

30-60 Rest

Exercise 7

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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12 Sets

4 Reps

30-60 Rest

Exercise 8

Z-Bar Curl

Equipment: Barbell, Full Gym

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12 Sets

4 Reps

30-60 Rest

Exercise 9

Landmine Twist

Equipment: Barbell, Full Gym, Landmine

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12 Sets

4 Reps

30-60 Rest

Exercise 10

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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12 Sets

4 Reps

30-60 Rest

Exercise 11

Zottman Curl

Equipment: Dumbbells, Full Gym

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12 Sets

4 Reps

30-60 Rest

Exercise 12

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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12 Sets

4 Reps

30-60 Rest

Lean Planche

Lying Scissor Kick

Kneeling Cable Crunch

Hanging Knee Raises

Hanging Side Knee Raises

Seated Incline Dumbbell Curl

Reverse Grip EZ-Bar Curl

Z-Bar Curl

Landmine Twist

Dumbbell Preacher Curl

Zottman Curl

Close Grip Z-Bar Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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