WHITEY WORKOUT 2

Wall ball squats 1x20
Alternating reverse lunges 2x20
Box stepups 2x20

TRX Body Rows 2x20
TRX Pushups 2x15
Cable Lat Pulldowns 2x12
Dumbbell Press 2x12 - finish with 1x15 clocks
Single Calve Raise 2x max

Dumbbell Curls 2x12
Triceps Cable Ext 2x12

The “Whitey” Workout

Total Body Workout

Wall/Ball Squats 3sets x 15reps

            Moderate stance

            Narrows stance

            Wide stance

Hamstring Ball Rollups 3 sets x 12 reps

            Keep hips elevating during roll up

TRX Alternating Reverse Lunges 2 sets x 20 reps

TRX Single Leg Squats 2 sets x 20 reps

TRX Rows 2x15

TRX Chestpress 2x15

Underhand Cable Pulldowns 2x12

Dumbbell Shoulder Press 2x10

Dumbbell Curls 2x12

Single Calve Raises 2x15 each leg

     

Push-up Drill

Setup:  elevate feet about 1 foot on riser, use perfect push-up device or 3 inch risers for hands, allowing extra depth...

Workout:  5 sets to failure on 30 seconds rest....

The reps will drop off quickly from set to set, but you may find the reps actually may stay the same or increase on the last 2 sets....

For kicks, try starting with a moderate hand width and widen about 1 inch each set.....

This hurts....

Total body strength workout

Superset following pairs
   Hack squat/DB deadlifts 5sets x 10 reps
   Incline DB Press/UH lat pull down 5x8
   Leg Ext/Leg curl  3x10

Hang Clean & Push Press 5x5