DAY 1 Exercise 1A. Hibberty Jibberties 1B. Back Extensions 2 DB Push Press 3A. BB Rev Lunge 3B. SL PB Ham Curl 3C. G/Ham Raises 4A. Barbell Shrugs 4B. Chin-ups 5 Hanging Leg Raises
WEEK OF AUGUST 6, 2018 Sets 3 3 3 4 4 4 3 3 3
Reps 15 20 8 10 15 12 40 amrap amrap
Rest Interval 0 30 30 0 0 90 45 30 30
DAY 2 Exercise 1A. Alt V-ups 1B. Back Extension 2 Bar Cuban Press 3A. CG Bench Press 3B. Inc Bench DB Row 4A. Bar Skullcrushers 4B. Incline W's 4C. MB Push-ups 4D. Inverted BB Row 5 Side Bridge
Sets 3 3 3 5 5 3 3 3 3 3
Reps 20 25 12 8 10 12 12 amrap 20 90s
Rest Interval 0 30 45 30 60 0 0 0 45 50
DAY 3 Exercise 1A. AB Roller 1B. Back Extension 2A. KB Swings 2B. Alt Lunge 2C. Bar RDL 2D. DB Hammer Arm Curl 2E. DB Shoulder Press 3A. MB Wall Twist toss 3B. Bar Good Mornings
Sets 3 3 4 4 4 4 4 3 3
Reps 30 30 40 30ea 12 12 12 20ea 15
Rest Interval 0 30 45 30 30 0 50 0 50
DAY 4 Exercise 1A. Frog Kicks 1B. Band Good Mornings 2 Scarecrows 3A. DB Incline Bench Press 3B. 1 Arm DB Bench Row 4A. Shoulder Grip Seated Cable Row 4B. Seated Overhead DB Tri Ext 5 Russian Twist
Sets 3 3 3 5 5 3 3 3
Reps 35 20 10 12 20 12 12 20
Rest Interval 0 0 30 0 60 0 35 40