September 04, 2016

Monday:

A. Warm Up: Stretch, Jump Rope
B. Superset: 5 rounds
     Deadlift - 3
     Rack Pull Deadlifts - 5 (set bar at knee height)
     Wide Pull Ups - 12
C. Superset: 5 rounds
     Wide T-Bar Row - 5
     Seated Row - 10
D. Superset: 3 Rounds:
     1 arm DB rows 5 each side
     Iso-DB Rows 5 each side
E. Superset: 5 rounds
     Barbell Curls 5 (heavy)
     Hammer Curls 5
F. 6 minute Plank

Tuesday:
Warm Up: Run 2 miles
A. DB Chest Press 3 x 5, 2 x 3, 1 x 1, 1x10
*move up in weight each set, then after the heavy set of 1, immediately do a set of 10 with a lighter weight
B. Superset: 3 sets
     Close Grip Bench Press - 3-5 reps
     Wide Grip Bench Press - 3-5 reps
C. Superset: 4 sets
     DB Skull Crushers 5
     Kick Backs 10
     Tricep cable press downs - 20
D.Core Circuit: 2 rounds
     Chinese Push Ups - 10
     Walk Outs - 10
     Stability Alternates - 10 each side
     Hip Dips - 10 each side

Wednesday:
A. Warm Up: Airdyne 10 minutes
B. Hang Cleans - 5 x 3
C. Standing DB Iso- Shoulder Press 4 x 8 each side
D. Superset: 3 sets
     Iron Crosses - 8
     Shoulder flys - 8
     Bent over shoulder fly 8
E. Barbell Shrugs 25, 20, 15, 10, 10, 10, 5
F. Superset: 2 rounds
     Farmers Walk 200 feet
     Plate Raises - 20
     Farmers Walk 200 feet
     Plate Passes - 20 each direction

Thursday:
A. Stretch/Jog
B. Superset: 4 rounds
     1/2 mile treadmill run/jog
     Pull Ups - 20
     Dips - 20
     Push Ups -20
     Ab Wheel - 10
C. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
D. Superset: 3 sets
     Grip Curls -10 reps each side
     Reverse Barbell Curls - 10

Friday:
A. Serrano Pause Squats - 4 x 3
B. Superset: 5 sets
     Split Squats - 4 each leg
     Hamstring Bridges - 5 reps each side, 5 second pause at the top
C. Sled Drag - 3 sets of 200ft
D. Superset: 2 sets
     Reverse Hyper - 20 reps
     Barbell Rollouts: 15 reps

Saturday:
A. Active Stretch, Jump Rope
B. Circuit: 5 rounds
     Wide Pull Ups - 20
     Narrow Push Ups 20
     Under hand Chin ups 20
     Push Up Walk Ups 20
     Stability Alternates 20 (each side)
     Hip Dips on bench 20 (each side)
     Airdyne or Rower - 3 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.