August 28, 2016

Monday:
A. Warm Up: Stretch, Jump Rope
B. Superset: 5 rounds
     Deadlift - 3
     Rack Pull Deadlifts - 5 (set bar at knee height)
     Wide Pull Ups - 12
C. Superset: 5 rounds
     T-Bar Row - 5
     Lat Pull Downs - 8
     Seated Row - 10
D. 1 arm DB rows 5 x 5 each side, w/ 1/4 rep at the top
E. Superset: 3 rounds
     Barbell Curls 3 (heavy)
     Hammer Curls 6
     DB Curls 12
F. 6 minute Plank

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

Wednesday:
A. Warm Up: Airdyne 10 minutes
B. Standing DB Iso- Shoulder Press 4 x 8 each side
C. Superset: 3 sets
     Iron Crosses - 60 seconds
     Shoulder flys - 45 seconds
     Bent over shoulder fly - 30 seconds
D. Barbell Shrugs 10 x 10
E. Superset: 2 rounds
     Farmers Walk 200 feet
     Plate Raises - 20
     Farmers Walk 200 feet
     Plate Passes - 20 each direction

Thursday:
A. Stretch/Jog
B. Superset: 4 rounds
     1/2 mile treadmill run/jog
     Muscle Ups - 5 (rings or bar)
     Med Ball Push Ups - 20
     Ring Rows - 20
     Plank - 1 minute
C. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
D. Superset: 3 sets
     DB Wrist Curls -10 reps each side
     Reverse Barbell Curls - 10

Friday:
A. Front Squat - 5 x 5
B. Superset: 5 sets
     Split Squats - 4 each leg
     Hamstring Bridges - 5 reps each side, 5 second pause at the top
C. Walking Lunges (bodyweight) - 20 minutes
D. Superset: 2 sets
     Reverse Hyper - 20 reps
     Barbell Rollouts: 15 reps

Saturday:
A. Active Stretch/5 Rope Climbs
B. Circuit: 5 rounds
     Wide Pull Ups - 20
     Narrow Push Ups 20
     Under hand Chin ups 20
     Push Up Walk Ups 20
     Stability Alternates 20 (each side)
     Hip Dips on bench 20 (each side)
     Airdyne - 3 minutes

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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.