Body Work: 1) 4 Sets Barbell rows x 10 Rest 30 Seconds Dumbbell reverse flys x 10 Rest as needed 2) 4 Sets Lat pull downs x 10 Rest 30 seconds Barbell upright rows x10 Rest as needed 3 ) 4 Sets Tricep Press x 10 Rest 30 Seconds Skull crushers x 10 Rest as [...]
CONDITIONING: 10 Sets 500m Row Rest walk 2min
Body Work: 1) Back Squat: 4 x 10 Rest as needed 2) 4 Sets Barbell box step ups x 10 each leg (box below knees) Rest 30 seconds Alt lunge jumps x 10 each leg Rest as needed 3) 4 Sets Reverse Sled drag x 150ft HEAVY Rest as needed FINISHER : 5 Sets Kettlebell [...]
Body Work: 4 Sets Barbell incline Press x 10 Rest 30 Seconds Flat bench Dumbbell flys x 10 Rest as needed 2) 4 Sets Dumbbell shoulder press x10 Rest 30 Seconds Dumbbell front raises x 10 Rest as needed 3) 3 sets Dumbbell hammer curls x 10 Rest 1 Min Dumbbell Curls x 10 Rest [...]
Today is a rest day!
Workout: 6 Rounds: 10 mins on a cardio machine (Row/bike/ski/Run…etc) @moderate pace 30 Situps 30 Step ups (you pick height) 30 Sec Plank (forward/side/side)
Body Work: Seated DB Arnold shoulder press: 3 x 10, 2 x 8, 1 x 6 Rest as needed 5 Sets (2 x 10 then 2 x 8) DB upright row DB front raise DB Cuban press Rest as needed 5 Sets (3 x 10, 2 x 8) DB Hammer curl DB Rollback extensions Rest [...]
Conditioning: Row 1K Run 800 Meters Rest 2:00 Row 800 Meters Run 600 Meters Rest 90 Seconds Row 600 Meters Run 400 Meters Rest 1:00 Row 400 Meters Run 200 Meters
Body Work: Hack Squat: 3 x 10, 2 x 8, 1 x 6 Reset as needed Peterson step up: 3 x 10, 2 x 8 Rest as needed Barbell RDL: 3 x 10, 2 x 8 Rest as needed Bear hug box squat: 3 x 10, 2 x 8 Rest as needed (use heavy medball [...]
Body Work: Incline Bench press: 3 x 10, 2 x 8, 1 x 6 Supinated grip barbell row: 3 x 10, 2 x 8, 1 x 6 Rest as needed Machine/Hammer incline press: 3 x 10, 2 x 8 Seated cable Rows: 3 x 10, 2 x 8 (wide handles or wide grip) Rest as [...]
Body Work: 1) Dumbbell Single arm Row: 3×6-8 each arm Rest as needed 2) Incline machine row: 3 x 6-8 Rest as needed 3) TRX high rows (elbows at shoulders) 3 x 6-8 Rest 60 Seconds 4) TRX low rows (elbows at side) 3 x 6-8 Rest as needed Finisher 5 Sets 10 Toes to bar 15 Pull-ups 20 Box jumps
HAPPY 4TH! Today is a rest day!
