Workouts Week Of 4/17/16-4/23/16

Sunday: SHOULDERS/FULL BOD CIRCUIT:

  • Run 1.25 mile

then 5X of the following:

  • 15 clean and press 55#
  • 3 pull-ups
  • 15 KB swings 35#

then

  • 4×7-8 heavy dumbbell upright row (30# DBs)
  • super-set 4×10 face pulls
  • lateral raises 4×15 (12.5#)
  • super-set 4×12 plate front raise 25#

run another mile

  • rear delt dumbbell fly 4×15
  • rear delt cable pulley 4×20
  • 100 push-ups on bosu ball (take breaks when needed)

Monday LEGS:

  • Back squat: 1×8 100#, 1×8 110#, 1×6 125#, 1×6 130#
  • Front Squat: 1×5 65#, 1×5 75#, 1×5 85#, 1×5 90#
  • Walking lunges: 2×32 30# DBs, 2×32 35# DBs
  • Bulgarian split squat: 4×10-12 per leg, 45# Kettlebell
  • Leg Press: 1×20 4 plates, 1×10 6 plates, 4×20 4 plates + 20#
  • Ham curls: 4×15 (last rep = failure)
  • 4×10/10 (10 walks to the right 10 to the left) banded side walks
  • Leg extensions: 6×10-20
  • Banded clamshells: 3×30 per leg

Tuesday CIRCUIT:

repeat the following 4X nonstop:

  • 25 kettlebell goblet squat (35#)
  • 25 HRPU
  • 25 Sumo squat to upright row (same 35# KB)
  • 25 burpees
  • 20 cal row

then 2×3 PULL-UPS

then abs:

  • 3×50 Russian twists (25# plate)
  • 3×50 weighted bicycle crunches (8#)
  • 3×30 seconds flutter kicks
  • 3×10 PER ARM plank up downs
  • then pull-ups to failure (I got 7)

Wednesday CHEST/TRICEPS/CIRCUIT:

  • Heavy bench press (2 warmup sets) 7 working sets of 3-8 reps with 75#, 80#, 85# decreasing reps with weight (each set is close to failure)
  • super-set 2-3 pull-ups in between each set (6-8 sets)
  • Then repeat 4x:
    • 12 power clean (75#)
    • 15 KB swing (40#)
  • Then Incline dumbbell press 25# and 30# DBs: 4×8-10
  • super-set tricep kickbacks (20# DBs)
  • Farmer Walks: 6 sets to failure, superset pushups (10-15 both regular and tricep)

Thursday: REST

Friday LEGS/BACK/BICEPS:

  • Warm-up of lat pulldowns: 7×8-15 (75#, 80#, 85#, 90#, 95#, then back down)
  • Back squat: 1×10 (95#), 1×10 (100#), 1×8 (110#), 1×8 (115#)
  • Front squat: 1×5 (65#), 1×5 (70#), 2×5 (75#)
  • Barbell row: 10(yes, ten sets)x 5-10 (75#, 80#, 85#, 90#, 95#, then back down stopping at 85#)
    • superset stiff legged deadlifts: 10×10-12 (for these keep knees just slightly bent and focus on engaging HAMS and glutes and don’t come all the way down to the floor with the bar, keep tension the whole time)
  • Seated cable row: 6×8-10
    • Superset hyperextensions, weighted: 4×15 (25#)
  • Walking lunges: 1×32 (30# DBs) *I planned on doing more sets, but, due to my heavier leg day on Monday I could only squeeze out one set of these as this is an easier/lighter leg day
  • Dumbbell row (both arms): 3×10-12 (30#)
    • superset 3×50 mountain climbers
  • Face pulls 4×10
    • superset weighted squat jumps, 20# DBs, 4×12
  • 4×2 pull-ups 

Saturday: REST

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