Workout of the Day Thurs Feb 24th 2022

An EXTRA sweaty twist on today’s strength & conditioning piece for ya’ll 🙂

Can you finish in 35min. or under!?

Full details on how to follow this at the bottom of the page.

Chest:
25 High Band Fly’s (right)
25 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=ZT3FN9KAhvg

Back:
12-15 Banded Straight Arm Lat Pull-Downs
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=dDhc6emLrck

Shoulders:
12-15 Landmine “Crossbody” Front Raise (ea arm)
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=7776wIS_Brg

Triceps:
10-12 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=JrHc1FBtVvM

Biceps:
10-12 Zottman Curls
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=mcpWXdcBxKw

Abs:
1min. Weighted Plank on you hands
1min. Rest
Repeat For 4 Total Sets
*I recommend using a 45lb. for most men and 25lbs. for most women.

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!