Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.
Week 1
Part 1
3-4 Rounds
5-10 Push ups
5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
20 walking lunge steps
Part 2
4 min
Treadmill Push
Turn the treadmill belt by walking on it, don't run the motor on
Part 3
Seated db lateral raise
1 set of 15-25
Part 4
Deadlift
5 sets of 5 reps
70-75%
Part 5
Safety squat bar split squat
1 set of 3-6 per leg (take 3-4 sets to get to this)
Then
2 sets of `12-15 reps
Rest 60 sec
Part 6
3 sets
20-30 Back ext on GHD
20-30 Glute bridge w db on hips
Rest 60 sec
The Next Day Workout
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.
Week 1
Part 1
3 Rounds
15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts
Part 2
Bench PressSwiss Bar bench press
5 sets of 5 reps at 70-80%
Then
1 sets of max reps with 50%
Part 3
Barbell Skull crusher
1 set of 5-10 (take 2-3 sets to warm up to this)
1 set of 15-20
Rest 60 sec
Part 4
Chest supported db row with elbows out
3 sets of 6-8
1 set of 15-20
Rest 60 sec
Part 5
3 sets
30 90 Degree chest supported banded mid row with red bands
30 banded tomahawk tricep extension
Rest 60 sec
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