December 11, 2016

Monday:

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 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.