“REST” WEEK OF WORKOUTS 6/5 – 6/11/2016

This is a designated REST WEEK with a few days of workouts. I have been going HARD every week, five days a week for MONTHS AND MONTHS…seriously the last time I had a few extra days off was in October and I was SICK. So here’s my easier week….really I still went pretty hard I just added an extra rest day::

SUNDAY: REST

MONDAY: REST

TUESDAY: SHOULDER DAY

  • Seated lat raises 3×20 with 7.5 # DBs (slow and controlled! seated makes these harder because you cannot use momentum; also, lighter DBs for lat raises is where it’s at for defining and growing that muscle)
  • Seated shoulder press heavy 3×7 with 30# DBs
  • Seated shoulder press lighter 4×10 with 25# DBs
  • Standing lat raise with band, 3×10-12
  • Standing lat raise 3×15 with 10# DBs
  • Upright row(lighter) 4×10 with 25# DBs; Upright row (heavier) 3×7 with 30# DBs
  • Rear delt fly/raise, seated/standing, 6×10 each with 5# and 7.5#
  • Leaning lat raise 3×12 with 15#
  • Single arm lat raise 3×15 with 12.5#
  • Strict press with 50# 3×8-10
  • 1×10 push press with 65#; 1×10 power clean with 65#
  • Rear delt cable pulley 3×15-20
  • Face pulls 4×10 (keep elbows up and keep this lighter weight)
  • Cable front raise 4×15

WEDNESDAY: LEG DAY

  • Leg press: 2×20 (180), 3×15 (270#), 2×6 (320#), 1×15 (270# aka 6 plates) SUPERSETTING 4×25 air squats here to get warmed up
  • Back squat: 1×5 100#, 1×5 105#, 1×5 115#, 1×5 120#, 1×1 125, 130, 135, 140, 145, 150, 155, then back down to 135 for 4 sets of 5
  • Front squat: 1×5 85#, 1×5 95#, 1×2 100, 1×1 105, 110, 115, 120, back down to 95 for 3×5
  • Plie squat/sumo squat/deadlift thing: 1×10 85#, superset tricep pushups for 4×10-12; 4×10 90#
  • Leg extensions/ham curls: 5×15-20 including 1 dropset each
  • Banded side walks 3×10/10 (10 walks per side)
  • Banded side leg abduction: 3×25 per leg

THURSDAY: BACK/CHEST

  • Bench press: 2 warm-up sets then 6 working: 5×5 with 85#, 1×3 90#, superset 8-10 pull-ups (lightly assisted pull-ups)
  • Incline DB press 4×10 (30# DBs) superset DB row with both arms, 25# DBs, 4×10
  • Barbell row (1 warmup) then 5X 8-10 reps 75, 75, 85, 85, 80
  • 4×12 DB fly (20# DBs) superset 3×10 single arm DB row (40#)
  • Lat pull downs 5×8-10 80, 90, 90, 85, 85
  • Hyperextension 4×15 weighted, 25# plate
  • Seated cable row 4×8-10 90#, 80#, 85#, 90#
  • 4×15 pushups with feet elevated on bench
  • Single arm cable pulldown 3×10 each arm
  • Steering wheels 3xfailure with 10# plate

FRIDAY: Shoulders/deadlifts 

  • repeat 5X
    • 12 handstand pushups
      18 cal row
  • 12×6-10 deadlifts @ 105, 115, 125#
  • superset Lat raises: 1×15 standing (10#), 4×15 bent over, 3×15 seated (10#), 3×15 seated and bent over (7.5#), 2×12 with cable, 2×10 with cable bent over, 2×10 single arm standing (15#)

SATURDAY: walk/stretch/basically another rest day

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s