DAY 1 Exercise 1A. Ab Roller 1B. Superman 2A. Back Squat 2B. DB RDL 3A. DB Shoulder Press 3B. Underhand Grip LPD 4A. DB Arm Curl 4B. Dips 5 Plank
WEEK OF JULY 9, 2018 Sets 3 3 5 5 4 4 3 3 3
Reps 12 20 12 12 12 12 12 amrap 2min
Rest Interval 0 30 20 40 0 45 0 45 30
DAY 2 Exercise 1A. VKR 1B. Band Good Morning 2 DB Cuban Press 3A. Bar Bench Press 3B. Close Grip Seated Row 4A. Chin-ups 4B. Seated DB Lat Raise 5 3Way PB T,Y Raise 6 PB Back Ext
Sets 3 3 2 5 5 4 4 2 2
Reps 20 30 12 12 12 amrap 12 12 30
Rest Interval 0 30 45 30 60 0 45 30 50
DAY 3 Exercise 1A. Frog Kicks 1B. Alt Superman 2 Prisoner Squats 3 Deadlift 4 DB Incline Bench Press 5A. DB Bent Over Row 5B. Barbell Shrugs 5C. Push-ups 6 Bar Good Mornings
Sets 3 3 2 5 4 4 4 4 2
Reps 30 20ea 20 10 12 12 12 60sec 10
Rest Interval 0 30 45 30 45 0 10 35 40
DAY 4 Exercise 1A. Ab Roller 1B. Superman 2A. Back Squat 2B. DB RDL 3A. DB Shoulder Press 3B. Underhand Grip LPD 4A. DB Arm Curl 4B. Dips 5 Plank
Sets 3 3 5 5 4 4 3 3 3
Reps 15 22 10 10 10 10 10 amrap 2:15 mins
Rest Interval 0 30 20 40 0 45 0 45 30
DAY 5 Exercise 1A. VKR 1B. Band Good Morning 2 DB Cuban Press 3A. Bar Bench Press 3B. Close Grip Seated Row 4A. Chin-ups 4B. Seated DB Lat Raise 5 3Way PB T,Y Raise 6 PB Back Ext
Sets 3 3 2 5 5 4 4 2 2
Reps 20 30 10 10 10 amrap 10 10 30
Rest Interval 0 30 45 30 60 0 45 30 50
DAY 6 Exercise 1A. Frog Kicks 1B. Alt Superman 2 Prisoner Squats 3 Deadlift 4 DB Incline Bench Press 5A. DB Bent Over Row 5B. Barbell Shrugs 5C. Push-ups 6 Bar Good Mornings
Sets 3 3 2 5 4 4 4 4 2
Reps 35 22ea 18 8 10 10 10 60sec 8
Rest Interval 0 30 45 30 45 0 10 35 40