Moving into the third fortnight of the eight-week challenge we will be swapping to a more traditional four-day split, adding an extra day to your workout week allows us to split each workout into its specific muscle group. This in turn really gives each muscle group a solid workout. For workout one we’ll be focusing on the back muscles giving an over upper, mid and lower back workout with the added benefit of also working the biceps, which all pulling exercises do to really give those arm muscles some tone and definition.
Perform the below for a 2 week period each session should begin with a 20 minute cardiovascular warm-up. Be sure to remain well hydrated through the duration and after the session has concluded.