Monday, 9/11

1) Deadlift 10 sets, 5 reps (190Ibs)  - Rest for 1-2 min in-between sets 

2) Wide-Grip Pull ups 5 sets, failure - Rest for 1-2 min in-between sets 

3) Bicep Curls, 10 sets, 5 reps (60Ibs) - Rest for 1-2min in-between sets 

Tuesday, 9/12 

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Wednesday, 9/13

1) Deadlift 10 sets, 5 reps (190Ibs)  - Rest for 1-2 min in-between sets

2) Incline Bench Press, 10 Sets, 5 reps (160Ibs) - Rest for 1-2 min in-between sets 

Thursday, 9/14

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Friday, 9/15

1) Deadlift 10 sets, 5 reps (190Ibs)  - Rest for 1-2 min in-between sets 

2) Overhead barbell press, 10 Sets, 5 reps (115Ibs) - Rest for 1-2 min in-between sets 

Saturday, 9/16 (High Intensity Cardio Day) 

* Try to complete this workout as quickly as possible with minimal rest* 

1) 25 Pull-ups 

2) 50 Deadlift Reps (135Ibs)

3) 50 Pushups 

4) 25 Overhead Barbell Press (100Ibs) 

5) 25 Sprinter Crunches

6) 10 Pull-ups 

Sunday, 9/17 - Rest

 

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