Intensification type workouts: Four Day Split – Natasha lazic

Lower Body: Monday & Thursday

24/09/2017

Video	Sets	Reps	Weight	Comment
Barbell Military Press	4	6-8		A-1 Medium-Grip Barbell Military Press Tempo 5010 close barbell press Rest 100 seconds
Close Grip Pull Ups	4	6-8		A-2 Close-Grip Chin-ups Tempo 5010 Rest 100 seconds
Incline Press	3	8		B-1 45 Degree Barbell Bench Press Tempo 5010 Dips Rest 100 seconds
1 Arm Dumbbell Row	3	8-12		B-2 One Arm Dumbbell Row Tempo 5010 seated row Rest 100 seconds
Overhead Tricep Extension	3	10-12		C-1 EZ Bar Over Head Tricpes Extension use cable substitute Tempo 3110 Rest 90 seconds
High Incline Alternating Curl	3	7-9		C-2 Dont alternate Tempo 5010 Rest 90 seconds

Upper Body: Tuesday & Friday

25/09/2017

Video	Sets	Reps	Weight	Comment
Front Squat	3	4-6		A-1 Front Squat (Heels up) Thursdays substitute Trap Bar Deadlifts for the Front Squats) Tempo 5010 Rest 120 seconds
Lying Leg Curl (Hamstrings)	3	4-6		A-2 One and 1⁄4 Lying leg curls feet outward substitute one leg curls Tempo 5010 Rest 100 seconds
Bulgarian Squat	3	6-8		B-1 Dumbbell Bulgarian split squats substitute for step back lunge Tempo 30X0 Rest 100 seconds
Romanian Deadlift (RDL)	3	10-12		B-2 use dumbells substitute Tempo 3020 Rest 100 seconds
Standing Calve Raise	2	8-10		C-1 Standing Calf Raise/ one leg Tempo 2210 Rest 75 seconds
Low Cable Pull-In	2	8-10		C-2 Low Cable Pull-ins/ fb tuck ins Tempo 2010 Rest 75 seconds