Back into the fray! Have you been keeping up with your daily cardio? Yes, this phase of the program is truly brutal, but it's only four weeks. With the right mindset and a solid nutritional approach, you can handle it.
Here are a couple of key cues for today's workout:
Superset—Seated military press/standing dumbbell press: This is a classic "set extension" technique where you transition from a strict movement to one that allows a bit more momentum. This may enable you to get a few more reps, but don't take it as an excuse to get sloppy. You may want a spotter's help to get the dumbbells into position and completing your last few reps.
Plate steering wheel: This movement keeps constant tension on the front delts. Use 25, 35, or 45 pounds—whichever allows you to complete 15-20 reps in each direction.
Bodyweight triceps extension: This is like a skullcrusher, but you do it facing down with your hands on a bar or some kind of suspension device. A barbell in the rack will work just fine. The closer the bar is to the ground, the harder it's going to be. Keep the movement isolated in the elbow, and expect these to be surprisingly hard.