WORKOUTS Week of 4/24/16-4/30/16

Sunday: REST

Monday SHOULDERS/FULL BODY CIRCUIT:

  • repeat 5x little to no rest:
    • 15 clean & press 60#
    • 15 KB swing 35#
    • 400 meter run

then

  • 5×7 heavy upright row 30# DBs
  • superset 4×15 Lat raises (12.5# dbs)
  • 4×12 Plate front raise (25#)
  • 4×12-15 face pulls
  • 4×10 Leaning lat raise (15# db)
  • 4×12 rear delt raises (10# dbs)
  • Steering wheel burnout with 10# plate, 3xto failure

Tuesday LEGS:

  • Back squat: 1×8 100#, 1×8 110#, 1×6 125#, 1×6 130#
  • Front squat: 1×5 75#, 1×5 85#, 1×5 90#, 2×5 95#
  • Bulg split squat w/ 45# KB, 5×10-12 per leg
  • Walking lunges: 64 total, 35# dbs
  • Leg press 5×20 @ 200#
  • Plie squat: 1×15 75#, 3×12 80#, 1×10 85# superset 12 tricep pushups
  • Ham curls: 4×10
  • 3x 10/10 banded side walks
  • 3×6 toes to bar, superset 50 mountain climbers on medicine ball

Wednesday CHEST/shoulders/circuit:

  • Bench press 2 warmup sets then 6×6-10 heavy, 75#, 80#, 85#, 75#
    • superset 6×3-4 pullups

then repeat 5x:

  • Power cleans 2×10 @ 70#, 2×10 @75#, 1×10 @80#
  • 10 Burpees

then

  • heavy incline DB press 5×8-10 (30# dbs)
  • overhead tricep extension 3×10 superset 10 burpees
  • Tricep kickbacks 4×10 20# dbs
  • russian twists 3×50 25#
  • 3×50 weighted bicycle crunches
  • 3×10 per arm plank up/downs
  • 2 weighted plank holds – 45 seconds each

Thursday FULL BODY circuit:

  • 5 TIMES:
    • 5 burpees
    • 10 HRPU
    • Power clean into–> 15 front squats, 75#
    • 400 meter row
  • Then 3×4-5 pullups
  • 3 sets farmer walks 45# DBs
  • 3×7 hand-stand pushups

Friday: REST

Saturday: LEGS/BACK

  • Lat pull downs: 6×8-15
  • Back squat: 1×8 100#, 1×8 110#, 1×8 115#, 1×8 125#
  • Front squat: 1×5 65#, 1×5 70#, 2×5 75# (hatch squat app)
  • Barbell row (I use underhand grip) superset RDL: 8 sets, 5-10 reps each (I used 75-95#, so the heavier sets had fewer reps); I did 5×10 Romanian deadlift (RDL)
  • Seated wide grip cable row 5×10;
  • regular grip cable row 4×6-8
    • superset weighted hyperextensions 5×15 25# plate
  • single arm DB row 4×10, 40#
  • double arm DB row 4×10, 30# DBs (that’s 30# per arm)
  • straight arm pull down 4×12-15; superset 4×10 biceps curls (20# DBs)
  • 3×6 heavy curls, 25# DBs
  • bicep burnout with 15# DBs
  • 3x21s (12.5# DBs and 1 set with 15# DBs
  • 3x: 400 meter row superset 15 HRPU

 

 

Don’t forget to refuel after and stretch!!!!!

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