Strength &: Conditioning:
2 Devil Press, 45/30s (Round 1)
1 Round of “Friday”
3 Devil Press, 45/30s (Round 2)
1 Round of “Friday”
4 Devil Press, 45/30s (Round 3)
1 Round of “Friday”
…continue to add 1 Devil Press after every round of “Friday”
“Friday” is 5 Pull-Ups + 10 Wall Balls 20/14lb.
“Friday” ADV – 2 Muscle Ups + 10 Wall Balls
Bodywork:
Part 1.) Conditioning + Core
(0-1min.)
50sec. Plank
(1-2min.)
50 Jumping Jacks
(2-3min.)
50sec. Plank
(3-4min.)
50 Jumping Jacks
(4-5min.)
50sec. Plank
Part 2.) Full Body Circuit – How Far Can You Go!?
Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 Straight Leg Sit-Ups (Bad Girl Style)
Immediately into;
Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 Straight Leg Sit-Ups (Bad Girl Style)
Immediately into;
Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 Straight Leg Sit-Ups (Bad Girl Style)
*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail
https://www.youtube.com/watch?v=aQefyQoR3P8
Sweat:
5 Rounds:
1 min Wall Balls 20/14lb.
1 min Double Unders
1 min American KB Swings 53/35lb.
1 min Box Jumps 24/20″
1 min Bike for Cals
1 min rest
3 min rest.
3 Rounds For Quality / Not For Time:
10 DB Box Step Ups (35/25s or more)
10 V-Ups (stay hollow)
10 DB RDLs
1 min Weighted Plank
Part 2 is going to be a little slower, but is some much needed Glute, Hamstring, and Ab work with emphasis on quality over time. Gotta do these things sometimes to get better and feel better.
Da Daily D:
Choose 1 option below
Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight
Option 2: (Novice) – Bodyweight Walking Lunges for 800 meters
Option 3: (Beginners) Bodyweight Walking Lunges for 400 meters
Full Body Aesthetics: Day 12 Cycle 4
Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.
Legs:
1min. Heel Elevated DB Goblet Squats with a 40X0 Tempo
immediately into;
1min. of DB Hip Thrusts
Rest 90sec. Repeat for 3 Total Sets
Chest:
Single Dumbbell Cleavage Cutter (3 x Max reps) Rest 90sec. After Each Set.
*Looking for some bigger burnout kinda reps. I had a 70lb. DB for this and was getting 25-30 reps each time.
https://www.youtube.com/watch?v=SvjimXFEZgE
Back:
Banded Pull-Down (3 x Failure with a 30X0 Tempo)
Rest 90sec. After Each Set
https://www.instagram.com/p/B_QPNfml2SZ/?igshid=arkxbzkapilb
Shoulders:
10-12 Bulletproof Shoulder Complexes. Rest 90sec. After Each Set. Repeat For 3 Total Sets
*Shoot for something slightly heavier than day 5
https://www.instagram.com/p/B_VVql2H2tN/?igshid=iuuccs1pi3ik
Biceps:
Banded Single Arm Preacher Curl (3x Max Reps) Rest 60sec. After Each Set
https://www.youtube.com/watch?v=CZNhc5S7FDA
Triceps:
12-15 Weighted Dips with a 30X0 Tempo.
Rest 60sec. After Each Set
https://www.youtube.com/watch?v=rpeZXVPsTsA
Calves:
Single Leg Deficit Calf Raises to failure. As soon as you fail, hold onto something at waist level or overhead to help you squeeze out 6-10 more assisted reps. Switch sides and repeat. Rest 60sec. between sets and repeat for 3 total sets. You will be VERY sore from these.
(Here’s what your setup could look like)
https://www.youtube.com/watch?v=Go1WQvWB7nQ
https://www.youtube.com/watch?v=SGZK0YZmEpU
Elevated DB Goblet Squats:
https://www.youtube.com/watch?v=5ZtZSPg-Y_8
70% x 3
80% x 3
90% x max reps
SUPERSET with (your choice) ;
*Pick one for all sets or change it up each for each set
1.) 1min. of Max Weighted Hanging Knee Raises
2.) 1min. of Max Weighted Seated Knee Tucks
3.) 1min. of Max DB Russian Twists