July 31, 2016

Monday
A. Warm Up 1 mile Run
B. Superset: 5 sets
     DB Iso-Chest Press - 4 each side + 4 regular reps
     Iso- Rows - 5 each side + 5 regular reps
C. Circuit: 5 rounds
     T-Bar Row - Narrow, standing - 8 reps
     Close Grip Bench Press - 8 reps
     Seated Row - 8 reps
     Plyo Push Ups - Max Reps
D. Core Circuit: 3 rounds
     Chinese Push Ups - 10
     Walk Outs - 10
     Plank - 1 minute
     Side Plank - 30 seconds each side

Tuesday
A. Warm up: 10 minutes bike/Stretch
B. Deadlift: 8 sets of 3 reps
C. Walking Lunges: 10 minutes
D. Circuit: 1 minute rest between stations:
     Farmers Walk - Max Distance in 5 minutes
     Med Ball Thruster Throws - Max Reps in 5 minutes
     Med Ball Slams - Max Reps in 5 minutes

Wednesday
A. Warm Up: 10 minutes Jump Rope
B. Standing DB Shoulder Press 20, 15, 10, 8, 5, 5, 5
C. Superset: 5 rounds
     Serrano Press - 8 each side
     Iso-Fly - 8 each side
     Bent Over Flys - 8
D. Barbell Shrugs: 5x12, 1x50 burn out set
E. 6 minute Plank: 2 minutes front, 1 min. each side, 1 min. front, 30 sec. each side

Thursday
A. Wide Pull Ups: 100 total
B. Superset: 5 sets
     Wide Lat Pull Downs: 8
     Underhand Lat Pull Downs 8
C. Superset: 6 rounds
     Dips - max reps
     Rope Climb
      Bodyweight Skull Crushers - max Reps
      Ring Rows - Max Reps
D. 2000m Row or 2 mile Run

Friday
A. Warm Up: Bike/Stretch
B. Serrano Pause Squats: 6 sets of 3 reps
C. Bulgarian Split Squats 5 x 4 each leg, 2 second pause at bottom of each rep
D. Superset:
     Bodyweight Hamstring Curls: 5
     Hamstring Bridge - 5 reps each leg
E. Sled or Prowler: 3 sets of 200ft

Saturday
A. Warm Up: Jump Rope - 10 minutes
B. Core circuit: 100 each (do sets until 100 is reached then move to next exercise)
 ***During any rest Jump Rope for 30-45 seconds***
     Barbell Roll Outs
     Hip Dips on bench (each side)
     Push up Planks - Warrior Twist - each side w/ Dumbbells
     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.