Day 01
Monday
CHEST GAUNTLET 2
CHEST GAUNTLET 2
4 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps
20 MINUTE GAUNTLET AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Dumbbell Flat Bench Press: 15 reps Incline Dumbbell Bench Press: 15 reps Push-ups: 15 reps Dumbbell Flat Fly: 20 reps Dumbbell Pullover: 20 reps
6 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Banded Flys (from top): 20 reps Banded Flys (from bottom): 20 reps
ADD ONS:
WEIGHTED CRUNCHES
100 reps
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 02
Tuesday
COBRA BACK 4
COBRA BACK 4
100 REP EXPLOSION: 3 MINUTES
Banded Arrows: 100 rep
7 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Pull-ups: Till failure then Seated Band Rows: 25 reps
MAIN MOVEMENT: 12 MINUTES
1-Arm Rows: 20, 12, 10, 8, 6, 20 Chin-ups: 10 reps
6 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Chest Supported Rows: 15 reps Chest Supported Arrows: 15 reps
TIME FRAME TRAINING: 2 MINUTES
Dumbbell Shrugs: To failure with 135 or Heavy Dumbbells
ADD ONS:
WEIGHTED CRUNCHES
100 reps
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 03
Wednesday
EASY ON PAPER LEGS
EASY ON PAPER LEGS
TIME FRAME TRAINING: 5 MINUTES
Box Squats: Do as many reps as you can in 5 minutes
TIME FRAME TRAINING: 5 MINUTES
Heels-up Deep Squats: Do as many reps as you can in 5 minutes
TIME FRAME TRAINING: 5 MINUTES
Walking Lunges: Do as many reps as you can in 5 minutes
TIME FRAME TRAINING: 5 MINUTES
Pocket Lunges: Do as many reps as you can in 5 minutes
3 SETS: 10 MINUTES
Stiff Leg Deadlifts: 1 minute Ankle Weight Hamstring Curls: 1 minute each leg
ADD ONS:
WEIGHTED CRUNCHES
100 reps
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 04
Thursday
BOULDER SHOULDERS FOR REAL
BOULDER SHOULDERS FOR REAL
7 MINUTE AMRAP WARMUP
*AMRAP: As Many Rounds & Reps As Possible
Dumbbell Military Press: 20 reps Banded Arrows: 20 reps
MAIN MOVEMENT: 12 MINUTES
Seated Dumbbell Arnold Press: 20, 10, 5, 20
20 Light Dumbbell Shrugs in between set
MIKE MENTZER LATERALS: 3 SETS, 5 MINUTES
Lateral Raises: 12 heavy reps, then drop set 2-3X
*As you get lighter focus on fighting the weight down
4-WAY FRONTALS: 3 MINUTES
25-25-25-25
TIME FRAME TRAINING: 3 MINUTES
Band Face Pulls: As many reps as possible in 3 minutes
ADD ONS:
WEIGHTED CRUNCHES
100 reps
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 05
Friday
I LOVE ARM DAY 2
I LOVE ARM DAY 2
8 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Incline Dumbbell Regular & Hammer Curls Rep Progression (Both 6 reps) 1-1, 2-2, 3-3, 4-4, 5-5, 6-6
Bench Dips: 30 reps
5 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Incline Curls: 15 reps Banded Pushdowns: 20 reps
PYRAMID SETS: 12 MINUTES
Incline Preacher Curls: 20, 15, 10, 20, 30
Bodyweight Skullcrusher: 20, 15, 10, 20, 30
5 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Cross Body Hammer Curls: 12 reps ElbowS-out Press: 20 reps
ADD ONS:
WEIGHTED CRUNCHES
100 reps
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 06
Saturday
CONDITIONING
CONDITIONING
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes
Day 07
Sunday
CONDITIONING
CONDITIONING
CONDITIONING
Lunge & Learn: 15 minutes OR Incline Hill Walking: 20-30 minutes