December 18, 2016

Monday:
A. Dead Lift 5 x 5
B. Circuit: 5 rounds
    Front Squat - 5 reps
    Med Ball Thruster Throws - 10 reps
    Med Ball Slams
    Treadmill - walk 10% incline 3mph - 2 minutes
C. Circuit: 3 rounds
     Hamstring Bridge - 5 reps each side
     Glute Bridge - 10 reps w/3 second hold at the top
     Bike - 2 minutes
D. 6 minute Plank - switch positions when necessary

Tuesday:
A. Superset: 7 sets
    DB Chest Press 2 x 10, 5 x 5
    T-Bar Row 2 x 10, 5 x 5
B. Circuit: 5 rounds
    Close Grip Barbell Bench Press - 5 reps
    Wide Grip Lat Pull Downs - 5 reps
    Wide Grip Bench Press - 8 reps
    Underhand Lat Pull Downs - 8 reps
    Bike or Airdyne - 3 minutes (sprint last 15 seconds of each minute)                             C. Bike - 12 minutes - repeat cycle: 1 minute light, 1 minute medium, 1 minute heavy resistance

Wednesday:
A. Warm up: jog 3 minutes, stretch
B. 1 mile Run max effort
C. 10 minutes lunges
D. Core Circuit: 3 rounds
     Barbell Rollout or Ab Wheel - 12 reps
     Stability Alternates - 10 reps each side
     Hip dips - 10 reps each side on bench
     Barbell Crunches - 20 reps
     1 minute rest

Thursday:
A. Warm Up: Shoulder mobility, stretch
B. DB Shoulder Iso- Press
    10/10, 8/8, 5/5, 5/5, 5/5, 3/3
C. Circuit: 5 rounds
     Shoulder Flys - 10
     Jump Rope - 1 minute
     Front Raises - 10
     Jump Rope - 1 minute
     Rear Delt Flys - 10
     Jump Rope - 1 minute
     Barbell Shrugs - 10
     Jump Rope - 1 minute

Friday:
A. Jog/stretch
B. Squat - 10, 5, 5, 5, 3, 3, 3
C. Superset: 3 sets
     Split Squats 4/4
     Jump Lunges 5/5
     Bike 2 minutes
D. Core Circuit: 3 rounds*
     Walk outs - 20
     Treadmill Speed Walk - 15% incline, 1 minute
     Pikes - 20
     Treadmill Speed Walk - 15% incline, 1 minute
     Ab Wheel - 20
     Treadmill Speed Walk - 15% incline, 1 minute
        *decrease core reps by 5 each round

Saturday:
A. Circuit: 6 Rounds
    Underhand Chin Ups - max reps
    Dips - max reps
    Barbell Curls- 5
    DB Skullcrushers - 5
    DB Curls w/ 1/4 rep at the top - 10
    Tricep Push Downs - 10
    Jog 1/4 mile


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Size Chart
 Size Chest Length
S 36" 28"
M 40" 29"
L 44" 30"
XL 48" 31"
XXL 52" 32"

 

This size chart pertains specifically to t-shirts and hoodies.

Please note that sizes are approximate. Chest is measured just below the arms and length is measured from the high point of the collar to the bottom of the hem.