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
Comments will be approved before showing up.
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.