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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