Tweak week #4 (Short splits exercise variations)

Workout 1

More exercises and variations for split routine week like week 1 and 2 to hit different muscle fibers

Upper

#1 Tricep dips

> Bench (Sofa)

> Barbell raised

> Dip station

#2 2 handed dumbbell overhead tricep extension

> Cable machine variation (Hit muscle fibres at different angles + increased range of motion)

> Laying dumbbell variation on a bench (Hit muscle fibres at different angles + increased range of motion)

#3 High tension close grip over hand pull ups

> Regular full rom

> Super rep full rom

> Close grip super rep

>Ankle weights

> Isolation hold with half rep

> High tension half rep chin ups

#4 Seated bicep curls

#5 Laying knee raise + Weight plate throw over