Strength: 5 Sets 3 Barbell close grip bench press Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 10 Incline DB Flys Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight if you [...]

STRENGTH 5 Sets 5 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 400 Meter lunge Use kettlebells if it sounds to easy. At 400 Meters... 400 Meter run WORKOUT: Not for time 100 Seated Russian Twists with weight [...]

Strength: 3 Sets 20 Alternating standing dumbbell curls Rest 30 secs 20 Prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10-1 ¼ Barbell curls Rest 30 secs 30 Standing band tricep extensions Rest 30 secs 3 Sets 10 Seated dumbbell hammer curls Rest 30 secs 10 Bent over dumbbell tricep kickbacks Workout: [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this..

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming

Workout: “The Calorie Burner” 2K row 100 Sit-ups 2K row

Strength: 3 Sets 10 Seated Dumbbell lateral raise Rest 30 secs 15 Standing dumbbell shrugs Rest 30 secs 3 Sets of 10 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 30 secs 5 Sets of 10 Standing dumbbell shoulder press Rest 30 secs Plate pinch (until failure) Rest 2 [...]