Strength & Conditioning:
5 Bench Press (185/105)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges (95/65lbs.)
30 Double Unders
3min. AMRAP:
5 Bench Press
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges
30 Double Unders
Rest 90sec. Between AMRAP’s
These numbers should never get so hard that you are failing at any point. If you need to bump the upper body section down to 3 and 3 to keep moving, do it! If the weight is too heavy, scale it down a little. Too easy? Scale it up a little.
Sweat:
8min. Running Clock…
500m Row
400m Run
25 DB Deadlifts 70/50s
Max “Abs” in remaining time
Rest 2min. Repeat 4 times total
*Round 1 “Abs”: Sit-Ups
*Round 2 “Abs”: Seated Knee Tucks
*Round 3 “Abs”: DB Russian Twists 35/20lb.
*Round 4 “Abs”: Plank Hold
On the seated Knee Tucks, you may add weight like this:
https://www.youtube.com/watch?v=OFiw8ZJHKcg
Daily D:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time… (50/35s)
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches
Alternating Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU
Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar
*Any remaining time left is rest! This gets a lot harder than it seems 🙂
*Advanced can add 1 or 2 more rounds if you like!
Full Body Aesthetics Day 45 Cycle 8:
Legs:
Sumo Stance Deadlift
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
https://www.youtube.com/watch?v=-4LhLB5P6-8
Chest: (decline emphasis)
30sec. of Max Effort Feet Elevated Push-Ups
30sec. REST
Repeat For 5 Total Sets.
Back:
8-10 Landmine Rows on each arm.
*Use straps today if you can! Helps a lot with grip, so that you can really go heavy.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w
Shoulders:
10-12 BulletProof Shoulder Complexes.
Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CAAv8q3HRDI/
Biceps:
8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY
Triceps:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=9itKVKnUFsg
Abs:
20sec. of Weighted Seated Knee Tucks
10sec. of REST
Repeat For 8 Total Sets (4min. total)
https://www.youtube.com/watch?v=OFiw8ZJHKcg
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….