Monday
Squats
Warm Up
To be performed as a circuit with 30 seconds of rest in between sets. Use light weight.
3x5
Barbell Push Press
Barbell Back Squats
Push Ups
Push Ups
Max Training Load
Barbell Back Squat
Ramping sets of 5 until the 5 rep maximum training load is met.
Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times
Tuesday
Shoulders
Barbell Push Press 5x5
Lateral Raises 4x20
5 from the bottom to the middle
5 full reps
5 from middle to the top
5 full reps
Barbell Front Raise 4x10
Barbell Upright Rows 4xAMRAP with weight used in Front Raises
Horizontal Shrugs 4x10
Wednesday
Back
Pull Ups 4x10
Wide Grip Lat Pulldowns 4x10, 8, 8, 6
Underhand Close Grip Pulldowns 4x10, 8, 8, 6
1 Arm Rows 4x10, 8, 8, 6
T Bar Rows 4x12
500 meter row
Thursday
Chest & Shoulders
Bench Press 5x5
Dumbbell Incline Press 4x12
Dumbbell Incline Flies 4x10
Dumbbell Flat Press 4x12
Dumbbell Flat Flies 4x10
Decline Push Ups 4xFailure
Friday
Deadlifts
Warm Up
To be performed as a circuit with 30 seconds of rest in between sets. Use light weight.
3x5
Barbell Push Press
Barbell Back Squats
Push Ups
Max Training Load
Barbell Deadlifts
Ramping sets of 5 until the 5 rep maximum training load is met.
Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times
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