Week 6 of LIIFT4

LIIFT 4, WEEK 6 

We're onto week six. This is your last week of normalcy - in weeks 7 and 8, the schedule changes up a but as you get into shred weeks for that final push. Lets get into it!

Day 1 - Chest and Triceps Circuit

After a brief warmup, block one has you get right down on the floor with rotating chest press, skull crushers, and then single side crushers. Those single side crushers kill my triceps. It's the only time Joel lets you use your other hand to help keep your working arm right. You repeat all of these three times.

Block two keeps you mostly on the floor with chest press, tricep press, decline press (utilizing bridge pose), and then you're finally off the floor for tricep kickback. You repeat all those for a total of three times. 

Block three is your burnout, and you're doing wide pushups into tricep pushups. Holy crap. Triceps on fire! Arms on fire! You get to do each three times total for 30 seconds.

The core component is reaching sit ups and flutter kicks. Each one for 30 seconds, three times total. You've earned your cooldown!

Day 2 - Back and bicep 50/50

After a quick warmup, you're jumping right into block one with full rows, and then hammer curls three times total for ten reps.

Block two has you doing reverse flies, and then full bicep curls. Ten reps each for a total of three times.

Block three you start on the floor doing dumbbell pullovers, and then you jump up and you do wide curls. Ten reps, three times total!

Your HIIT component is 60 seconds of catchers jumps, 45 seconds of wide mountain climbers, and 30 seconds of 180 jumps. You do the 60/45/30 three times total! 

The core component consists of dumbbell toe reaches and straight leg bicycle twists. You've earned your cooldown!

Day 3 - Shoulder Intervals

Wooo hoo, my favorite day! After a brief warmup, you start with 10 reps of shoulder press, ten reps of upright rows, and then 30 seconds of high knees. You repeat all that for three times total for block one.

Block two has you doing 10 reps of front raises, 10 reps of lateral raises, and then 30 seconds of speed skaters. As usual, you do it three times.

Block three is horrible with Y Raises, which are tolerable, but then you have 10 reps of swimmers and they are not tolerable, but you can do it! And you cardio interval is 180 squat jumps. You repeat it three times total. 

Your core component dumbbells extension for 30 seconds, and scissor kicks for 30 seconds, three times total. Make sure to cool down. 

Day 4 - Legs HIIT

After a brief warmup, you jump right into 60 seconds of single leg plyo jumps (switching to the other leg after 30 seconds), 45 seconds of triple bear, 30 seconds of soccer sprints, and then 15 seconds of squat jumps. You repeat all these 60/45/30/15 intervals for a total of three times. 

Your burnout is the exact same cardio moves - single leg plyo lunges, triple bear, soccer sprint, and squat jumps - but there are no breaks and you do each move for 30 seconds straight through, so you're burning your legs you for a full two minutes. You get to do that one moretime. Have fun! ;)

Your core component is also awful. You do side plank with a leg left on each side. Right side for 30 seconds, left side for 30 seconds. Repeat each side three times total. Enjoy your cooldown, and get ready for week 7! Don't forget that the schedule changes so don't be surprised like I was and think something I going on with the app or BBOD! (Or there is something wrong with your schedule!)