The Givars Effect

Slide

WARM UP | STRETCH

WARM UP

STRETCHING

10p plank to push
20 - 25 band pull aparts
10 narrow push ups
2 - 3 Sets | then do
DYNAMIC STRETCH

BLOCK ONE

BLOCK

ONE

UPPER B. PUSH AND PULL
10 power grip bench
10 wide grip bench press
10 narrow grip bench press
12p DB rows to flyes
3 - 4 sets | REST: 60s
OBSERVE PROPER FORM
WARM UP FIRST W/ BAR

20%

CONDITIONING

WORKOUT

CONDITIONING

CIRCUIT TRAINING
15 machine rows
12 - 15 inverted rows
(you may use TRX)
15 lat pull down
(use LPD machine)
15 inclined chest press
(you may use bench)
3 - 5 sets | REST: 60s

Progress

40%

WORKOUT FINISHER

WORKOUT

FINISHER