October 02, 2016

Monday
A. Warm Up: 10 minutes Airdyne or Bike

B. Deadlift 5, 3, 3, 3, 1, 1, 1
C. Superset: 4 sets
     Front Squat - 3 reps w/3 second pause at the bottom
     Weighted Pull Ups - 5 reps
     Supermans - 10 reps w/plates
D. 1-arm DB Rows 5 x 5 each side
*Pause for a 3 count at the top of each rep
E. Superset: 5 sets
     L-Sit Rope Climb or 10 Chinups
     Barbell Curl - 5 reps
     Hammer Curl - 8 reps
F. Superset: 3 sets
     Barbell Rollouts - 15
     Reverse Hyper - 15

Tuesday
A. Warm Up: Stretch, 10 Med Ball Slams, 10 Medicine Ball Chest Pass
B. DB Chest Press 2 x 10, 5 x 5
*on the sets of 5, pause at the bottom of each rep for 1 second
C. Superset: 3 sets
     Weighted Dips - 10
     Medicine Ball Push Ups - 15
D. Superset: 3 sets:
     DB Skull Crushers - 5
     Overhead DB Tricep extensions - 5
     Tricep Press Downs - 12
E. Plank - 6 minutes

Wednesday
A. warm Up: 10 minutes Jump Rope, Stretch
B. Barbell Clean & Press: 5, 5, 3, 2, 1, 1
C. Superset: 3 sets
     Serrano Press - 8 reps
     Bent Over Fly - 8 reps
     Iron Crosses - 8 reps
     DB Shrugs - 12 reps
D. Farmers Walk: 5 x 100ft
*Jump Rope 2 minutes between each set

Thursday
A. Circuit: 4 rounds
     Wide Grip Pull Ups - max reps
     Dips - Max Reps
     Underhand Chin Ups - max reps
     Push Ups - max reps
     1/4 mile sprint
B. Core Circuit: 2 rounds
     Pikes - 20
     Chinese Push Ups - 10
     Hip Dips - 10 each side
     Reverse Hyper Extension - 20

Friday
A. Warm Up: bike, stretch
B. Squat 2 x 5 warm up sets
     3,3,2,1,1,1
*w/ 3 second pause at the bottom
C. Split Squats 5 x 3 each leg
D. Hamstring Bridge - 3 x 5 each side, 3 second hold at top
E. Bodyweight Lunge: 10 minutes

Saturday
A. Circuit: 3 rounds
     1 mile run
     20 Tire Flips or Barbell Power Clean
     20 KB Hip Swings
     200ft Walk with DBs overhead


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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.