Strength & Conditioning:
25 Wall Balls (20/14)
600m Run or 50 Calorie Row
75 Overhead Squats 45/35lb bar
100 Double Unders
Can anyone make it back to the OHS on the 2nd round?!
Sweat:
5 rounds: (10min. CAP)
7 Pull-Ups
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)
5 Rounds: (10min. CAP)
15/12 Cal Row
20 Wall Balls (20/14)
10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold
Rest 3min. Between Each
Daily D:
3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)
If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.
7min. to get as far as possible…
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups
https://www.youtube.com/watch?v=C9rlP_K0yNg
Full Body Aesthetics Day 50 Cycle 8
RECOVERY WEEK
Legs:
Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest/Back Superset:
15-20 Flat DB Bench Press
15-20 DB Seal Rows
Rest 2min. Repeat For 3 Total Sets.
*Little lighter weights than usual for high reps. Should feel like reps 18-20 are damn close to failure.
Shoulders/Tricep/Bicep Superset:
10-12 Barbell Upright Rows
10-12 DB Bilateral Tricep Extensions
10-12 DB Hammer Curls (Curl both at same time)
Rest 2min. Repeat For 3 Total Sets.
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.
Seal Rows:
https://www.youtube.com/watch?v=n3lUlCoxfhY
Barbell Upright Rows:
https://www.youtube.com/watch?v=lS2Ua2vJI2E
DB Bilateral Tricep Extensions:
https://www.youtube.com/watch?v=7EUiaRGShlI
DB Hammer Curls:
https://www.youtube.com/watch?v=utlbzHMRUvQ
————————————————-
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.”
A.) 6-8 Reps Back Squats
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal 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 sets for 6 reps 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 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….