Jumprope 6x45 seconds -1 min rest
Dumbell Thrusters 5x10 reps - 1 min rest
Burpees 4x 10 reps - 1 min rest
Pushup/Stepups 3x 20/10 - 1 min rest
Friday, February 23, 2018
Monday, February 19, 2018
5x5 Total Body
Note: 20 rep warmup for all exercises - 5 sets of 5 reps for each exercise- increase weight each set - 2 minute rest intervals
Hack Squat
Incline Barbell Press
Deadlift
Dumbbell Press
Lat Pulldown
Friday, February 16, 2018
Upper Body Strength
Underhand Lat Pulldown - 6x3, 20% Dropset and rep out
Dips - 3x max reps
Barbell High Pull - 3x8
Machine Incline Press - 3x8
Cable Row - 3x8
Dumbbell Curl - Triple Dropset
Triceps Cable Ext - Triple Dropset
Dips - 3x max reps
Barbell High Pull - 3x8
Machine Incline Press - 3x8
Cable Row - 3x8
Dumbbell Curl - Triple Dropset
Triceps Cable Ext - Triple Dropset
Wednesday, February 14, 2018
Thursday Training
Jump rope 10x35 seconds -1 min rest
Alternate 10x20 stepups/10x10 depth Pushups - 1 min rest
5x10 dumbbell thrusters - 1 min rest
Alternate 5x15 bodyrows/20 reverse lunges - 1 min rest
Alternate 10x20 stepups/10x10 depth Pushups - 1 min rest
5x10 dumbbell thrusters - 1 min rest
Alternate 5x15 bodyrows/20 reverse lunges - 1 min rest
Saturday, February 10, 2018
Basic Strength
Smith Squat 5x10
Deadlift 5x5
Bench Press 5x3, back off 20% and rep out
LegExt/Leg Press 1 Superset to Failure
Dip/Flye Machine 1 Superset to Failure
Lat Pulldown 1 Triple Dropset
Tricep Cable Ext 1 Triple Dropset
Dumbbell Curl 1 Triple Dropset
Deadlift 5x5
Bench Press 5x3, back off 20% and rep out
LegExt/Leg Press 1 Superset to Failure
Dip/Flye Machine 1 Superset to Failure
Lat Pulldown 1 Triple Dropset
Tricep Cable Ext 1 Triple Dropset
Dumbbell Curl 1 Triple Dropset
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