Strength & Conditioning:
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….
3 Power Cleans (135/95lb.)
Max Wall Balls (20/14lb.) in remaining time
*The workout is over when you reach 150 Wall Balls.
Time CAP: 18min.
Sweat:
(0-20min.)
10 Rounds:
10 Burpees
10 Cal Row
*10 DB Thrusters 45/30s
Round 9: 9 DB Thrusters
Round 8: 8 DB Thrusters
Round 7: 7 DB Thrusters
All the way to 1 DB Thruster 🙂
(21-35min.)
10 Rounds:
50 Double unders
*10 Pull-Ups
*10 Push-Ups
*10 Air Squats
Round 9: 9 Pull-Ups, Push-Ups, Air Squats
Round 8: 8 Pull-Ups, Push-Ups, Air Squats
All the way to 1 Pull-Up, Push-Up, Air Squat
Daily D:
Part 1.)
4 Rounds:
1min. of DB RDL’s
1min. of Rest
https://www.youtube.com/watch?v=4M3CtvpM9xI
Part 2.)
For Time: (Time CAP: 10min.)
7 Rounds:
7 Pull-Ups
7 DB Goblet Squats
*Advanced: Complete 10 Rounds with the same time CAP
Part 3.)
15-20 Weighted DB Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684I
Part 2.) Recommend a 50-70lb. DB for men and between 35-45lb. for the ladies. You just need 1 here.
Full Body Aesthetics Day 43 Cycle 8:
Legs:
Back Squats
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1s060xEkQX8
Back:
5-6 Weighted Chin-Ups (underhand grip).
Rest 2min. Repeat For 4 Total Sets.
*If you can NOT do weighted Chin-Ups, than do 1 minute of bodyweight chin-ups (not weighted). Rest 1 minute. And Repeat for total 3 Sets.
Shoulders:
8-10 Supinated Barbell Front Raise
Immediately into;
8-10 Regular Grip Barbell Front Raise
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=QZY8qfPZAbM
Biceps:
3 Sets of Banded External Curls to Failure. Rest 90sec. Between Sets. Shoot for a tension that gets you between 15-20 reps.
https://www.youtube.com/watch?v=PVpgsGe1Ekc
Triceps:
12-15 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5H5nKVULKQs
Abs:
21 Rep Hanging Knee Raises. Add some weight if possible. Then do 7 rep on the right oblique. Then 7 reps on the left oblique. Then finally 7 reps straight forward. If you can, you can drop the weight and do 7 more with bodyweight like am in the video. Rest 60sec. Between Sets. Repeat For 3 Total Sets.
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link
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.”
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to EVENTUALLY get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far if you made the 3 sets.