DAY 1 Exercise 1A. Hanging Leg Raises 1B. Back Ext 2 Clap Push-ups 3A. Bar Bench Press 3B. DB 1 Arm Row 4 DB Shoulder Press 5 Lying DB Tri Ext 6 Incline Bench T's
WEEK OF DECEMBER 31, 2018 Sets 3 3 3 5 5 4 4 4
Reps 20 20 20 10 10ea 10 12 20
Rest Interval 0 30 30 0 60 45 45 45
Day 2 Exercise 1A. PB V-up Exchanges 1B. Rev Hypers 2 Bar OSQ 3A. Back Squat 3B. G/Ham Raises w/ vest + MB 4A. Trap Bar Shrugs 4B. V-Grip Row
Sets 3 3 3 5 5 4 4
Reps 20 20 12 10 6 20 10
RI 0 30 30 0 60 0 30
Day 3 Exercise 1A. AB Wheel 1B. Alt Superman 2 Hang Clean 3A. DB Bulgarian Split Squats 3B. Chin-ups 4A. Band French Press 4B. Band Arm Curl
Sets 3 3 4 4 4 4 4
Reps 20 20ea 6 12ea amrap 20 20
RI 0 30 30 0 45 0 40