July 24, 2016

Monday
A. Warm Up 1 mile Run
B. Superset: 5 sets
     DB Iso-Chest Press - 6 each side
     Iso- Rows - 8 each side
C. Circuit: 5 rounds
     T-Bar Row - Wide - 6 reps
     Close Grip Bench Press - 6 reps
     Seated Row - 10 reps
     Narrow Med Ball Push Ups - Max Reps
D. Core Circuit: 2 rounds
     Chinese Push Ups - 10
     Ring Lay Outs - 10
     Plank - 1 minute
     Side Plank - 45 seconds each side

Tuesday
A. Warm up: 10 minutes bike/Stretch
B. Deadlift: 5, 3, 3, 3, 2, 1
C. Deadlift: 10 heavy sets of 1 rep, one rep every 90 seconds
D. Circuit: 3 rounds
     Farmers Walk 200ft
     Med Ball Thruster Throws - 8
     Med Ball Slams - 8

Wednesday
A. Warm Up: 5 minutes Jump Rope
B. Standing DB Shoulder Press 10, 8, 5, 5, 5, 5
C. Superset: 5 rounds
     Serrano Press - 8 each side
     Iso-Fly - 8 each side
     Bent Over Flys - 8
     D. DB Shrugs: 10 x 10
     Run the rack starting at the heaviest weight possible, all 10 sets with no rest
E. 6 minute Plank: switch to side planks when necessary

Thursday
A. Wide Pull Ups: 100 total
B. Wide Lat Pull Downs: 5 x 8
C. Superset: 6 rounds
     Dips - max reps
     Under hand Chin Ups - max reps
     Bodyweight Skull Crushers - max Reps
D. 2000m Row or 2 mile Run

Friday
A. Warm Up: Bike/Stretch
B. Front Squat: 1x10, 5x5
C. Bulgarian Split Squats 4 x 4 each leg, 1 set of max reps bodyweight after last set
D. Bodyweight Hamstring Curls: 3x5
E. Sled or Prowler: 3 sets of 200ft

Saturday
A. Warm Up: Jump Rope - 20 minutes
B. Core circuit: 100 each (do sets until 100 is reached then move to next exercise
     Barbell Roll Outs
     Hip Dips on bench (each side)
     Push up Planks - Warrior Twist - each side w/ DBS
     Swiss Ball Low Back Hyper Extension
     Pikes
     Plank Roll Ups
     Swiss Ball Neck Plank 30 seconds (10 sets)
C. Jump Rope 10 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.