Today is an active rest day for the program! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 10 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold

Body Work: 1) Barbell Overhead Press: 3 x 12 Reps, rest as needed 3) DB lateral raise: 3 x 15 Reps, rest as needed 4) Barbell behind the neck press: 3 x 15 Reps, rest as needed 5) DB lying rear lateral raises: 3 x 20 Reps, rest as needed 6) Barbell upright row: 3 [...]

Body Work: 1) Dips: 3 x 20 Reps, rest as needed 2) Barbell Bench Press: 3 x 20 Reps, rest as needed 3) Dips: 2 x 12 Reps, rest as needed 4) DB overhead tricep extension: 4 x 20 Reps, rest as needed Core Work: 3 Sets 20 Sit-ups  20 V-ups 20 Hollow rockers Workout:  [...]

Body Work: 1) Back squat: 20-15-10-5 Reps (increase off last week's numbers) Rest as needed 2) Machine leg presses: 4 x 20 Reps, rest as needed 3) Barbell front squat: 3 x 10 Reps, rest as needed 4) Seated leg extensions: 4 x 20 Reps, rest as needed 5) Hanging med ball hamstring curls: 4 [...]

Body Work: 1) Cable reverse grip tricep pull down: 3 x 15 Reps Superset with Barbell curls: 3 x 15 Reps, rest as needed 2) BB skull crushers: 3 x 15 Reps, rest as needed Superset with Cable rope curls: 3 x 15 Reps, rest as needed 3) DB tricep kickbacks: 3 x 20 Reps, [...]

Body Work: 1) Back extensions: 3 x 12 Reps, rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 10 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps, rest as needed Core Work: 3 Sets 30 Side crunches per side No rest between [...]