Strength & Conditioning:
Set 2: 5 reps at 75%
Set 3: As many reps as possible at 85% (5-8 rep range)
Rest 2-3min. After Each Superset
10 Wall Balls (20/14lb.)
50 Push-Ups
20 Wall Balls
40 Push-Ups
30 Wall Balls
30 Push-Ups
40 Wall Balls
20 Push-Ups
50 Wall Balls
10 Push-Ups
…In remaining time, complete as many 30 ft shuttle runs, burpees, reverse burpees or calories as possible on the rower or bike.
Sweat:
35min. to finish this chipper…
50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Overhead Squats 45/35lb bar
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Burpees
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 Overhead Squats 45/35lb bar
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups
Daily D:
15min. of Straight Booty Work:
5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats
So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats
…. What can you get to?!
Lunges (Hold the DBs at your side)
Full Body Aesthetics Day 18 Cycle 9:
Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
https://www.youtube.com/watch?v=qMGQYZL7DnU
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.
*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….
————————————————-
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5 reps at 85%
SUPERSET EACH SET WITH FRONT SQUAT BELOW