Strength & Conditioning:
6 30 ft Shuttle Runs
6 Front Rack Lunges (95/65lb.)
3min. AMRAP:
6 DB Deadlifts (70/50s)
6 Front Squats (95/65lb.)
3min. AMRAP:
6 30 ft Shuttle Runs
6 Front Rack Lunges 95/65
3min. AMRAP:
6 DB Deadlifts (70/50s)
6 Front Squats (95/65lb.)
1min. Rest After Each Section.
Sweat:
Every 4min. x 5 Rounds:
20 Push Press 75/55lb
20 SDHP’s 75/55lb
15 Burpees
10/7 Cal Assault Bike
Rest 5min.
10min. AMRAP:
10 Front Rack Lunges 75/55
30 Double Unders
*Every other round do front squats
Daily D:
Max Effort DB Partial Cleavage Cutters
Rest 1min.
Max Effort Pull-Ups
Rest 1min.
DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
100 Double DB Swings
https://www.youtube.com/watch?v=C9rlP_K0yNg
*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. Hopefully you’re a little better today than 2 weeks ago 😉
Hollow Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I
Full Body Aesthetics Day 38 Cycle 8:
Legs:
Sumo Stance Deadlift
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
https://www.youtube.com/watch?v=-4LhLB5P6-8
Chest:
Single Arm DB Bench Press (Flat Bench)
– 8-10 Reps on each arm
– Rest 1min. After the 2nd arm. Repeat For 3 Total Sets
Back:
8-10 Incline DB Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=L_Z8jqKqQ58
Shoulders:
8-10 Single Arm Arnold Presses On Each Arm.
Rest 90sec. After the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=fj-AG94-YRQ
Tricep/Bicep Superset:
10-12 Banded Tricep “Push” Downs
10-12 Banded Single DB Curls (Held lateral)
Rest 90sec. Repeat For 3 Total Sets
Abs:
5min. DB Russian Twists for MAX reps!
*I recommend using 35lbs for men and 20lbs for women on this to keep you moving. Your goal one day is to get 100 in 5min. (Left + Right =1 rep)
Banded Single DB Curls (Held lateral):
https://www.youtube.com/watch?v=w38C1mYr1Eo
Banded Tricep “Push” Downs:
https://www.youtube.com/watch?v=aTOiLN7ab40
—————————————
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;
1min. Weighted Planks on your hands
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.
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….