December 04, 2016

Monday:

A. Warm Up: 1mile Run, 3 Rope Climbs
B. Deadlift - 3, 3, 2, 1, 1, 1
C. Superset: 5 sets
     Front Squat - 3 w/ 5 sec negative on each rep
     Weighted Pull Ups - 5
D. Superset: 3 sets
     Standing T-Bar Row - 5
     Seated Row - 5 w/ 5 second negative on each rep
E. Superset: 3 sets
     DB Curls - 5
     Hammer Curls - 10
F. AB Wheel - 50 total reps

Tuesday:
A. Warm Up: Stretch, Jog
B. DB Chest Press 3 x 10, 2 x 5, 1 x 3
     *add 5 second negatives to the sets of 3
C. Close Grip Bench Press - 10, 6, 3
D. Weighted Dips - 10, 5, then end with a Max Reps set of Bodyweight Dips
E. Tricep Push Downs - 100 total
F. Chinese Push Ups - 5 x 10

Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Hang Clean 5 x 3
C. Superset: 5 sets
     DB Shoulder Press - 5
     Shoulder Flys - 8
     Barbell Shrugs - 10
D. Superset: 3 sets
     Serrano Press - 5
     Band Face Pulls - 10
E. Farmers Walk 5 x 100ft

Thursday:
A. Circuit: 4 rounds
     1/4 mile Run
     25 Pull Ups
     25 Narrow Push Ups
     25 Chin Ups
     25 Push Ups
*do multiple sets if necessary until 25 total of each exercise is reached

Friday:
A. Warm Up: bike, stretch
B. Squat 1x 10 warm up set
     2 x 5
     2 x 3*
     *on the sets of 3 add a 5 second negative to each rep
C. Split Squats 5 x 3 each leg
     *add 5 second negatives to each rep on the LAST set only
D. Superset: 3 sets
     KB Hip Swing - 5 reps
     Hamstring Bridge - 5 each side, 3 second pause at top
     Reverse Hyper - 10 reps, 3 second pause at the top

Saturday:
4 mile Jog
50 Medicine Ball Slams
6 minute Plank


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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.