August 21, 2016

Monday:
A. Warm Up: Stretch, Jump Rope
B. Deadlift 5, 3, 3, 1, 1, 1, 1, 1
C. Rack Pull Deadlifts 3 x 5 (set bar at knee height)
C. T-Bar Row - 5x5, 1 x 5/10/20 stripdown
D. Superset: 5 rounds
     1 arm DB rows 8 each side
     Wide Pull Ups 12
E. Superset: 3 rounds
     Barbell Curls 5
     Hammer Curls 5
     DB Curls 5
F. 6 minute Plank

Tuesday:
A. Warm Up: Run 2 miles
B. DB Chest Press 6 x 10
C. Superset: 3 sets
     Close Grip Bench Press - 3-5 reps
     Weighted Dips - Max Reps
D. Superset: 4 sets
     Single arm Overhead DB tricep extension - 8 each side
     Bodyweight Skull Crushers Max Reps
     Tricep cable press downs - 20
E. L-Sit Leg or knee Raises: 50 total

Wednesday:
A. Warm Up: Jump Rope 10 minutes
B. Hang Cleans 3 x 3
C. Standing DB Shoulder Press 4 x 5, 1 x 5/5/5/5/5 (run the rack heavy to light)
D. Superset: 3 sets
     Iron Crosses 10
     Shoulder flys 10
     Bent over shoulder fly 10
E. Barbell Shrugs 5 x12
F. Superset: 3 rounds
    Farmers Walk 100 feet
    Plate Raises - 10
    Farmers Walk 100 feet
    Plate Passes - 10 each direction

Thursday:
A. Stretch/Jog
B. Superset: 4 rounds
     1/4 mile treadmill "sprint"
     Med Ball Slams 10
     Med Ball Push Ups 20
     Underhand Chin Ups 20
     Chinese Push Ups Max Reps
C. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
D. DB Wrist Curls -100 reps each side

Friday:
A. Box Squats: 5 x 3
B. Front Squat - 3 x 3
C. Split Squats - 4 x 4 each leg
     *1st set - add a 1/4 rep at the bottom
     *2nd set - pause 2 seconds at the bottom
     *3rd and 4th set - normal reps
C. Superset: 3 sets
     Hamstring Bridges - 5 reps each side, 5 second pause at the top
     Reverse Hyper: 20 reps

Saturday:
A. Active Stretch/5 Rope Climbs
B. Circuit: 10 rounds
     Wide Pull Ups - 10
     Narrow Push Ups 10
     Under hand Chin ups 10
     Push Up Walk Ups 10
     Stability Alternates 10 (each side)
     Hip Dips on bench 10 (each side)
     Airdyne - 1 minute

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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.