October 23, 2016

Monday:

A. Warm Up: 1mile Run
B. Superset: 6 sets
     Deadlift - 1 heavy rep
     Weighted Pull Ups - 8 reps
C. Superset: 5 sets
     Front Squat - 1 Heavy reps
     T-bar Row - 5 reps
     Supermans - 10 reps w/plates
D. 1-arm DB Rows 5 x 5 each side
     *3 second negative on each rep
E. Superset: 3 sets
     DB Curls - 5 reps
     Rope Climb or 10 Underhand Chin Ups
     Hammer Curls - 5 reps
F. Superset: 1 set
     Plate Lay Outs - 10
     Barbell Rollouts - 10
     Stability Alternates - 10 each side
     Reverse Hyper - 25 reps
     DB Side Bends - 25 reps each side

Tuesday:
A. Warm Up: Stretch, 10 Med Ball Slams, 10 Medicine Ball Chest Pass
B. DB Chest Press 1 x 10, 3 x 5, 2 x 3
     *on the sets of 3, do a 5 second negative on each rep
C. Close Grip Bench Press - 5, 5, 3, 3, 1
D. Superset: 3 sets:
     Ring Push Ups - max reps
     Dips - max reps
     Bodyweight Skullcrushers - max reps
E. Plank - 6 minutes

Wednesday:
A. warm Up: jog 5 minutes, stretch
B. Sprints: 3 x 50ft, 3 x 100ft, 3 x 200ft
C. Cleans: 6 x 1
D. Superset: 3 sets
     Standing Iso-DB Press - 5 each side
     Iso- Fly - 5 each side
     Regular flys - 10
E. Barbell Shrugs - 5 x 10, 1 x 50
F. Farmers Walk: 5 x 100ft
     *jump rope 1 minute between each walk

Thursday:
A. Circuit: 10 rounds
     1 minute treadmill 15% incline, 4-5mph jog
     10 Pull Ups
     1 minute treadmill 15% incline, 4-5mph jog
     20 Push Ups
     1 minute treadmill 15% incline, 4-5mph jog
     10 Barbell Roll Outs

Friday:
A. Warm Up: bike, stretch
B. Squat 1 x 5 warm up sets
     3 x 3
     3 x 1 with 5 second negative
C. Split Squats 4 x 3 each leg
     *add 5 second negatives to each rep on the 3rd and 4th set
D. Superset: 3 sets
     Hamstring Bridge - 5 each side, 3 second hold at top
     Bodyweight Lunge: 1 minute

Saturday:
100 Pull Ups
- 1 mile Run
100 Chin Ups
- 1 mile Run
100 Dips
- 1 mile Run
100 Pike Lay Outs


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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.