DAY 1 Exercise 1A. PB V-up Exchanges 1B. Superman 2 DB Push Press 3A. Bench Press 3B. Underhand Grip Seated Row 3C. 1 Arm DB Row 4A. Goblet Squat 4B. BB Side Lunge 5A. Bar Arm Curl 5B. Dips (use weight)
WEEK OF MAY 7, 2018 Sets 2 2 2 4 4 4 4 4 3 3
Reps 10ea 10 8 5 5 5ea 5 5ea 5 5
Rest Interval 0 30 30 0 0 90 0 60 0 60
DAY 2 Exercise 1A. PB V-up Exchanges 1B. Superman 2 DB Push Press 3A. Bench Press 3B. Underhand Grip Seated Row 3C. 1 Arm DB Row 4A. Goblet Squat 4B. BB Side Lunge 5A. Bar Arm Curl 5B. Dips (use weight)
Sets 2 2 2 4 4 4 4 4 3 3
Reps 20ea 20 15 12 12 12ea 12 12ea 12 12
Rest Interval 0 30 30 0 0 90 0 60 0 60
DAY 3 Exercise 1A. PB V-up Exchanges 1B. Superman 2 DB Push Press 3A. Bench Press 3B. Underhand Grip Seated Row 3C. 1 Arm DB Row 4A. Goblet Squat 4B. BB Side Lunge 5A. Bar Arm Curl 5B. Dips
Sets 2 2 2 4 4 4 4 4 3 3
Reps 30ea 30 20 20 20 20ea 20 20ea 20 20
Rest Interval 0 30 30 0 0 90 0 60 0 60
Sets 2 2 3 3 3 3 3
Reps 25 25ea 10 10 10 10 10
Rest Interval 0 30 0 0 0 0 40
DAY 4 Exercise 1A. AB Wheel 1B. Alt Superman 2A. Hang Clean 2B. Front Squat 2C. Shoulder Press 2D. Row 2E. Arm Curl Sprints 15 x 30s