Monday, 9/25

1) Deadlift 10 sets, 5 reps (220Ibs)  - 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 (70Ibs) - Rest for 1-2min in-between sets 

Tuesday, 9/26 

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, 9/27

1) Deadlift 10 sets, 5 reps (220Ibs)  - 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, 9/28

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, 9/29

1) Deadlift 10 sets, 5 reps (220Ibs)  - 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, 9/30 (High Intensity Cardio Day) 

1) 1 mile warm-up jog (7:12) 

2) 8-10X200M Repeats - 28-30 Seconds 

3) 1 Mile Cool down (8:30) 

Sunday, 10/1 - Rest

Comment