Work that A-A-S

WEEK 4

Hey fellas!

This week we are going to be working your aas! Not ASS, AAS—I said it right. AAS stands for Arms, Abs and Shoulders. If you’re a top these are considered your sex muscles. LOL! Anyway, I’m going to skip the introduction and jump straight into the workout. If you need an intro or you have any questions, don’t hesitate to contact me. Also, be sure to check out the previous week’s blog posts if you haven’t already!

 

1. WARMUP

• 7 Min Bike
• 7 Min Rower

 

2. RELEASE

• • Foam Roll your Chest, Shoulders, and Back.

 

3. MOBILITY

• • 2×10 each Standing Shoulder Rotations
  • 2×10 each Shoulder CARs
  • 2×10 each Cat Cows

 

4. ACTIVATE

• • 2×15 BOSU Crunches
    • Superset: 2×10 Plank Body-saws
  • 2×15 TRX Reverse Flies
    • Superset: 2×15 Supermans

 

5. STRENGTHEN

• • 3×8-12 Lateral Raises
    • Superset: 3×8-12 Bent Over Rear Delt Raises
  • 3×10-15 Bicep Curls
    • Superset: 3×8-12 SLOW Tricep Push-ups
  • 3×8-12 Dumbbell Shoulder Press
  • 3×8-12 Hanging Leg Raise

 

6. POWER or CUT

• • 3×30 sec Battle Rope
    • Superset: 3×60 sec Plank

and/or

° 20 minutes of cardio

 

7. LENGTHEN

– Wall Chest Stretch

– Side Bend Stretch

 

 

 

 

 

 

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