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 16, 2018 Sets 3 3 5 5 4 4 3 3 3
Reps 18 25 8 8 8 8 8 amrap 2:30 mins
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 22 30 8 8 8 amrap 8 8 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 38 25ea 15 6 8 8 8 60sec 6
Rest Interval 0 30 45 30 45 0 10 35 40
DAY 4 Exercise 1A. V-ups 1B. Band Good Mornings 2 Messie Squat 3 Safety Squat 4A. Barbell Shrugs 4B. DB RDL 5A. Wide Grip LPD 5B. Fat Bar Arm Curls 6 Barbell Wrist Roller
Sets 3 3 2 4 3 3 2 2 2
Reps 25 40 8 12 12 12 12 12 10ea
Rest Interval 0 30 30 90 0 45 0 45 30
DAY 5 Exercise 1A. Hibberty Jibberties 1B. Back Extension 2 MB Wall Chest Pass 3A. Bar Incline Bench Press 3B. T-Bar Row 4A. Lying DB Tri Ext. 4B. DB Lat Raise 5 3Way PB T,Y Raise 6 VKR
Sets 3 3 2 4 4 3 3 2 2
Reps 25 22 8 10 10 10 12 12 20
Rest Interval 0 30 45 30 60 0 45 30 50
DAY 6 Exercise 1A. AB Roller 1B. Back Extension 2 Squat Jumps 3A. Alt Lunge 4A. PB Ham Curl 4B. Barbell RDL 5 Underhand Grip LPD 6A. DB Incline Arm Curl 6B. EZ Bar Upright Row 7A. Russian Twists 7B. Good Mornings
Sets 3 3 2 4 2 2 2 2 2 2 2
Reps 20 20 10 12 20 10 12 12 12 30 12
Rest Interval 0 30 45 30 60 0 45 0 50 0 50
DAY 7 Exercise 1A. Frog Kicks 1B. Band Good Mornings 2 Cuban Press 3A. DB Bench Press 3B. Rings Row 4A. Band Face Pulls 4B. Trap Bar Shrugs 4C. DB Tates 5 Bus Drivers
Sets 3 3 2 4 4 3 3 3 2
Reps 25 30 8 12 12 20 15 12 8
Rest Interval 0 0 90 0 60 15 15 15 40