Friday — Full Body Density Circuit
Week 9 — Supersets introduced
Pair opposing muscles
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-ups | 3 × max | 45s |
| Push-ups | 3 × max | 45s |
| Pistol squat (or Bulgarian SS) | 3 × 8 each | 45s |
| Dips | 3 × max | 45s |
| Hollow body hold | 3 × 30s | 30s |
Week 9 — Supersets introduced
Pair opposing muscles
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-ups | 3 × max | 45s |
| Push-ups | 3 × max | 45s |
| Pistol squat (or Bulgarian SS) | 3 × 8 each | 45s |
| Dips | 3 × max | 45s |
| Hollow body hold | 3 × 30s | 30s |