The Original Dude Workouts: Day Four

This is a video demonstration of DAY FOUR with Nick and Joey. The workout will consist of a superset, a monster set, and a metabolic conditioning circuit.

SUPERSET (3 rounds)
Barbell Back Squat x 5 reps
Wide-Grip Pull Ups x failure

MONSTER SET (3 rounds)
Step-Up to Row x 5 reps per side
Single-Arm Dumbbell Row x 8 reps per side
Reverse Flye x 10 reps
Rest 30-60 seconds between rounds

METABOLIC CONDITIONING CIRCUIT (3-5 rounds)
Box Jumps x 5 reps
Inverted Row x 5 reps
Side Shuffles x 20-40 yards

For the full program go back to The Dude Workout landing page >>>