DAY 1 Exercise 1A. Hanging Leg Raises 1B. MB Back Extension 2 KB Swings 3A. Back Squat 3B. G/Ham Raises (mb) 3C. Weighted Chin-ups 15lbs 4A. DB Bench Press 4B. Barbell Row 5A. DB Arm Curl 5B. Lying DB Tri
WEEK OF OCTOBER 22, 2018 Sets 2 2 2 4 4 4 4 4 3 3
Reps 10 15 10 5 5 amrap 5 5 5 5
Rest Interval 0 30 30 0 0 90 0 60 0 60
Day 2 Exercise 1A. Hanging Leg Raises 1B. MB Back Extension 2 KB Swings 3A. Back Squat 3B. G/Ham Raises 3C. Weighted Chin-ups 8lbs 4A. DB Bench Press 4B. Barbell Row 5A. DB Arm Curl 5B. Lying DB Tri
Sets 2 2 2 4 4 4 4 4 3 3
Reps 20 20 15 12 10 amrap 12 12 12 12
RI 0 30 30 0 0 90 0 60 0 60
Day 3 Exercise 1A. Hanging Leg Raises 1B. Back Extension 2 KB Swings 3A. Back Squat 3B. G/Ham Raises 3C. Chin-ups 4A. DB Bench Press 4B. Barbell Row 5A. DB Arm Curl 5B. Lying DB Tri
Sets 2 2 2 4 4 4 4 4 3 3
Reps 30 30 20 20 15 amrap 20 20 20 20
RI 0 30 30 0 0 90 0 60 0 60
Sets 2 2 3 3 3 3 3
Reps 20 20ea 12 12 12 12 12
RI 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 use same weight for all