DAY 1 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
WEEK OF JULY 23, 2018 Sets 3 3 2 4 4 4 3 3 2
Reps 30 40 10 10 10 10 10 10 8ea
Rest Interval 0 30 30 90 0 45 0 45 30
DAY 2 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 4 4 2 3
Reps 25 22 8 8 8 8 10 10 25
Rest Interval 0 30 45 30 60 0 45 30 50
DAY 3 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 4 4 4 3 3 2 2
Reps 25 25 12 10 22 8 10 10 10 35 10
Rest Interval 0 30 45 30 60 0 45 0 50 0 50
DAY 4 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 4 4 4 3
Reps 30 30 8 10 14 20 12 10 8
Rest Interval 0 0 90 0 60 15 15 15 40