Intensification type workouts: Isabella Makris

Day 1: Upper Body

Intensification type workouts

Video	Sets	Reps	Weight	Comment
Barbell Bench Press	6	8, 6, 4, 4, 6, 8,		A1 Barbell Bench Press 3110 tempo, rest interval 100 seconds
Chin Ups	6	8, 6, 4, 4, 6, 8,		A2 Medium parallel grip Chin-ups 3110 tempo, rest interval 100 seconds
Dumbbell Incline Press	4	8-10		B1 60o Incline Dumbbell Press, Pronating Grip 3010 tempo, rest interval 90 seconds
1 Arm Dumbbell Row	4	8-10		B2 One Arm Dumbbell Row, Elbow Out 2012 tempo, rest interval 90 seconds

Day 2: Lower Body

Video	Sets	Reps	Weight	Comment
Front Squat	6	6, 4, 4, 4, 4, 6		A1 Front Squats (Heels-up) 5010 tempo, rest interval 100 seconds
Lying Leg Curl (Hamstrings)	6	6, 4, 4, 4, 4, 6		A2 One & one quarter Lying leg curls feet outward 5010 tempo, rest interval 100 seconds
Dumbbell Back Lunge	4	6-8		B1 Back Lunges 30X0 tempo, rest interval 90 seconds
Good Mornings	4	7-9		B2 Seated Good Mornings 3020 tempo, rest interval 90 seconds
One Leg Calf Raise	3	8-12		C1 One leg Calf Raises 1210 tempo, rest interval 75 seconds
45 Degree Hyper Extension	3	8-12		C2 45 Degree Hyper Extension 2020 tempo, rest interval 75 seconds

Day 3: Arms

Video	Sets	Reps	Weight	Comment
Barbell Bench Press	5	8, 6, 4, 4, 4,		A1 Close grip bench presses with chains 40X0 tempo, rest interval 100 seconds
Straight Barbell Preacher Curl	5	8, 6, 4, 4, 4,		Seated Close Grip Straight Bar Scott Curls 40X0 tempo, rest interval 100 seconds
Barbell Skull Crusher	5	6, 6, 6, 8, 10,		B1 60o Incline Barbell Triceps Extensions 2210 tempo, rest interval 100 seconds
High Incline Alternating Curl	5	6, 6, 6, 8, 10,		B2 Incline Seated Hammer Curls 4010 tempo, rest interval 100 seconds

Day 4: Lower Body

Video	Sets	Reps	Weight	Comment
Deadlift	5	3-5		A Bent-Knee Barbell Deadlifts rest: 180 seconds
Reverse Curl	4	4-6		B Nordic Eccentric Curl Tempo 80X0 rest 120 seconds
Parallel Back Extension	3	8-10		C Parallel Back Extension Tempo 2020 Rest 90 seconds