Workout of the Day Tuesday Feb 22nd 2022

Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some conditioning and some fun body sculpting stuff.

Choose any weights that feel like you can get in the “goal” rep ranges.

Rest 2-3 minutes and then complete the section below;

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

Legs:
8-10 Barbell Good Mornings
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=mAlW7EQ-qXA

Shoulders:
8-10 L-Sit Dumbbell Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

Back:
8-10 Supinated Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4

Triceps:
10-12 Single DB Overhead Tricep Extension.
Rest 90sec. Repeat For 3 Total Sets.
*If you a have band like the video, I would prefer that to change up the resistance!
https://www.youtube.com/watch?v=6q4il9hnYgE

Biceps:
8-10 Straight Bar Barbell Curls. (regular grip)
Rest 90sec. Repeat For 3 Total Sets.

Calves: (my all time fave calf workout)
8 Rounds:
20sec. of Standing Bodyweight Calf Raises
10sec. Hold at the top
*Put your arms on a wall for balance.
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises.
*Beginners should be around 10-12 reps every 20sec. Advanced can get 17-20 reps each 20sec. window.

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!