Getting training in all four days has been a challenge for me so I put both of these days together into one big workout. I essentially just SS each upper body exercise with a lower body exercise. I actually really enjoyed this workout. I was constantly moving and got my heart rate up pretty high.
Upper/Lower Accessories
A. DB Incline
100lbs 4x15
A1. Leg Press
5x10 with 12 Plates - Again, slow eccentric, explosive concentric
B. Machine Close Grip
4x15
B1. Leg Extension
4x10
B2. Leg Curls
4x10
C. Light DB Overhead Press
45lb DBs 4x15
C1. Smith Machine High Pulls
4x10
D. Tricep Rope Pushdowns
4x15
D1. Band Walks (Tripled Mini Band around knees)
3 Rounds
Forward x 20
Sides x 10
Reverse x 20
E. Neutral Grip Lat Pulldowns
4x15
E1. Leg Raises
4x10
F. Reverse Barbell Curls
4x15
F1. Planks
4 30 second rounds