Warm-up 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Body Work: Chest Db Flys: 5 x 12 Reps, rest 1:00 between DB Bench Press: 20-15-15-15 Reps, rest 1:30 between DB Incline flys: 5 x 10 Reps, [...]
Body Work: Back Deadlifts: 6 x 10 Reps, rest 1:30 between Pull ups: 5 Sets of max reps, rest 1:30 between Underhand grip Lat pull downs: 4 x 20 Reps, rest 1:30 between Inverted Rows: 4 x 12 Reps, rest 1:00 between Low seated cable rows: 20-15-10-20 Reps, rest 1:00 between Core Work: 4 Sets [...]
Body Work: Shoulders DB lateral raises: 4 x 20 Reps, rest 1:00 between DB front raises: 4 x 15 Reps, Rest 1:00 between DB bent over rear flys: 4 x 12 Reps, rest 1:30 between Arnold Presses: 4 x 10 Reps, rest 1:00 between Core Work: 10 Sets 30 Second hollow body hold Rest 30secs [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 [...]
Warm-up 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 50 DB lunges 40 DB hang clean 30 DB presses 20 Goblet Squat 10 DB or KB thrusters Mobility: Quads, Hips and Hamstrings
Warm-up 3 Sets 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Workout: 15:00 As Many Rounds As Possible 10 Back squats (heavy but unbroken) 10 Pull-ups Mobility: Hips and Hamstrings
Warm-up 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 50 DB lunges 40 DB hang clean 30 DB presses 20 Goblet Squat 10 DB or KB thrusters Mobility: Quads, Hips and Hamstrings
Body Work: Arms Skull crushers: 4 x 12 Reps Superset with Rope Cable curls: 4 x 12 Reps Rest 1:00 after supersets Bench dips feet up: 4 x 20 Reps Superset with DB Hammer curls: 4 x 20 Reps Rest 1:00 after supersets Double arm DB overhead tricep extensions: 4 x 10 Reps Superset with [...]
Body Work: DB or cable Flys: 5 x 15 Reps Superset DB Single Arm Bench Press: 4 x 20/20-15/15-10/10-10/10 Reps each arm 1 min rest between supersets DB or cable Incline flys: 5 x 15 Reps, rest 1:00 Push ups to failure x 4 sets, rest 1:00 Dips to failure x 4 sets, rest 1:00 [...]
Body Work: Back Straight Leg Deadlifts: 3 x 20 Reps, rest 1:00 Pull ups: 5 sets of max reps (use a band to get at least 10 reps), rest as needed Banded lat pull downs: 4 x 20-25 Reps, rest 1:00 Bent over rear delt flys: 3 x 12 Reps, rest 1:00 Chin ups: 5 [...]
Today is a Rest Day for the program! Follow This Video To Recover!
