A. Warm Up: 1mile Run, 3 Rope Climbs
B. Superset: 5 sets
Deadlift - 3
Weighted Pull Ups - 5
C. Superset: 5 sets
Front Squat - 3 w/ 5 sec negative on each rep
1-arm DB Row - 5 each side
D. Superset: 3 sets
Standing T-Bar Row - 5
Seated Row - 5 w/ 5 second negative on each rep
E. 6 minute Plank
Tuesday:
A. Warm Up: Stretch, Jog
B. DB Chest Press 5 x 5, 2 x 3
*add 5 second negatives to the sets of 3
C. Superset: 5 sets
Close Grip Bench Press - 5
DB Curls - 5
D. Superset: 3 sets
Weighted Dips - 10, 5, then end with a Max Reps set of Bodyweight Dips
Hammer Curls - 10
E. Superset: 3 sets
Tricep Push Downs - 20 reps
Reverse Curls - 10 reps
F. Chinese Push Ups - 5 x 10
Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Superset: 4 sets
Hang Clean -3
Push Press -5
C. Superset: 5 sets
DB Shoulder Iso-Press - 5
Shoulder Flys - 8
Barbell Shrugs - 10
D. Superset: 3 sets
Serrano Press - 5
Band Face Pulls - 10
E. Superset: 3 sets
Farmers Walk - 100ft
Front Raises - 10 reps
Thursday:
A. Circuit: 4 rounds
1/2 mile Run
Medicine Ball Slams - 10
Medicine Ball Thrusters - 10
Medicine Ball Suplex - 10
Medicine Ball Sit ups - 10
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, 4, 3, 3, 2* each leg
*add 5 second negatives to each rep on the LAST set only
D. Superset: 3 sets
DB Step Ups onto bench - 5 reps each leg
Hamstring Bridge - 5 each side, 3 second pause at top
Reverse Hyper - 10 reps, 3 second pause at the top
Saturday:
1000 Rep Workout
Warm Up: 1 mile Jog
100 each:
Wide Pull Ups
Jump Squats
Dips
Chin Ups
Lunges
Narrow Push Ups
Slant Row
BW Skulls
Stability Alternates
Reverse Hyperextension
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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.