July 17, 2016

Monday:
A. Warm Up: Jog/Stretch
B. Power Circuit: 10 rounds
     Deadlift - 5 reps
     T-Bar Row - 8 reps
     DB Chest Press - 6 reps
C. Core Superset: 3 rounds
     Pikes on Swiss Ball 20
     DB Pull Overs on Swiss Ball w/Crunch 10

Tuesday:
A. 2 Mile Run max effort
B. Superset: 5 rounds
     Rope Climb or 10 Towel Pull Ups 1
     Med Ball Push Ups 15
     Barbell Curls 6
     DB Skullcrushers 6
     Walking Lunges (body weight)- 2 minutes
C. 6 minute Plank

Wednesday:
A. Jump Rope 20 minutes
B. Standing DB Shoulder Press 12, 10, 8, 6, 4
C. Superset: 4 rounds
     DB Front Raises -10
     Shoulder Flys -10
     Bent Over Flys -10
D. Barbell Shrugs 10x10

Thursday:
A. Warm Up: 1 mile jog
B. Power Circuit: 10 rounds
     Front Squat - 5
     DB Rows - 8 each side
     Dips - Max Reps
C. 1 mile run

Friday:
A. Do each exercise for 1 minute, with 1 minute jump rope between each exercise.:
     Chinese Push Ups
     Stability Alternates
     Pikes
     Hyper Extension on Swiss Ball
     DB Side Bends (1 set each side)
     Pikes
     Supermans w/ plates on ball
     Neck Plank
- go thru entire circuit 3 times

Saturday:
A. Warm Up: Stretch/Jog
B. Superset: 4 rounds
     1/2 mile run
     10 Wide Pull Ups
     10 Dips
     10 Underhand Chin Ups
     10 Bodyweight Skull Crushers
     10 Ring Rows
     10 Push Ups

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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.