Week 4 - Student Summer Lifting Series
Day 1
Strength
- Shoulder Press
- Find a Heavy 5 rep in 2-4 warm-up sets then 4x5
Heavy doesn’t mean going to failure. For this, heavy should mean you have 1 maybe 2 reps in reserve, meaning you could do 1 maybe 2 more reps with good form but not 3 more.
CFHL trainer Kim demonstrates how to correctly perform the shoulder press.
Accessory
Note: The last couple of reps on these exercises should be challenging. If it’s not, increase weight.
- Cable Wide Grip Lat Pull-down 3 x 10
CFHL trainer Kim demonstrates how to correctly perform the cable wide grip lat pull-down.
- Dumbbell Lateral Raises 3 x 10 each
CFHL trainer Kim demonstrates how to correctly perform a dumbbell lateral raise.
- Dumbbell Bench Press 3 x 10
CFHL trainer Kim demonstrates how to correctly perform a dumbbell bench press.
Day 2
5 Rounds:
- 1:00 DB Alternating Lateral Lunges
- 1:00 Push-ups
- 1:00 DB Step-ups
- 1:00 Devil’s Press
- 1:00 REST
You will complete a full minute of each movement, with the 5th minute being rest. A complete round is 5 minutes long, so if you do 5 rounds of this, that will be 25 minutes. One way to challenge yourself would be to count how many reps you get of each movement and try to hold those numbers consistently throughout the 5 rounds.
CFHL trainer Kim demonstrates how to correctly perform the week 4, day 2 workout.