Body Work: 1) DB Overhead Press: 3 x 8 Reps, rest 1 min 2) Barbell shrugs: 3 x 10 Reps with a 3 second hold at the top of shrug, rest 1 min 3) DB or cable lateral raises: 3 x 10 Rest, rest 1 min 4) Plate Front shoulder raises: 3 x 10 Reps, [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Body Work: 1) DB Flys: 3 x 20 Reps, rest 1:00 between sets 2) DB Bench Press: 8 x 8 Reps, rest 1 min between sets 3) DB flys: 2 x 12 Reps, Rest 1 min 4) Incline BB Bench Press: 3 x 15 Reps, 2-3 Min rest between sets 5) Decline BB Bench Press: [...]
Body Work: 1) Back squat: 4 x 15 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with lunges 3) DB walking lunges: 3 x 30 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min Stand with your feet as close together [...]
Body Work: 1) Wide Grip Barbell Skull crushers (tricep ext.): 4 x 10 Reps, rest 1 min 2) Barbell curls: 4 x 10 Reps, rest 1 min 3) Wide Grip Tricep cable push downs: 4 x 10 Reps, rest 1 min 4) Barbell Spider Curls: 4 x 10 Reps, rest 1 min 5) Single DB [...]
Body Work: 1) Dumbbell Bent Row: 3 x 10 Reps Rest, rest 1 min 2) Pull-ups: 5 Sets to failure, rest 2 mins 3) Deadlift: 5 Sets of 4 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps each arm, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest 2 [...]
Warm-up 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: For Time 3 Sets 300 Meter run 12 Power Cleans (Heavy) 300 Meter run 9 Power Cleans 300 Meter run 6 Power Cleans 300 Meter run Rest 3 Mins Repeat for 3 Sets Mobility: Shoulders and Spine
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Workout: 100 Cal row Every 2 mins 10 Pull-ups 15 Push-ups 20 Air Squats Goal is to reach 100 cals on rower, every 2 mins you must stop rowing and do 10 pullups 15 push ups and 20 air squats that should not take more than a minute. Reduce the workload if it does.
Body Work: 1) DB Overhead Press: 3 x 20 Reps, rest 1 min 2) DB or cable lateral raise: 3 x 20 Reps, rest, rest 1 min 3) Plate Front shoulder raises: 3 x 10 Reps, rest, rest 1 min 4) DB lying rear lateral raises: 3 x 10 Reps, rest 1 min 5) Behind [...]
