Gut Check Workout Week 23
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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