WEEK 2: FOCUS: TRICEPS

RECTUS ABDOMINIS + OBLIQUE + TRANSVERSE + SERRATUS

bench picture.png

DAY 1

TRICEPS

PERFORM 4 TOTAL SETS 3 SETS OF 10 REPEATIONS LAST SET AMRAP

WARM UP: MOUNTAIN CLIMBERS  2 x :30 SEC

TATE PRESS

DB SINGLE ARM TRICEP OVH EXTENSION

TRICEP KICKBACKS

CABLE EZ BAR PUSHDOWN

DIPS

Photo Jun 09, 16 24 06.jpg

DAY 2

LOWER BODY

PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS

ASSAULT BIKE 3 X :20 SECONDS

JUMPING LUNGES  3 X 12 EACH SIDE

SKIIERS 3 X 12 EACH SIDE

BANDED SPEED PUSH DOWNS  3 X 21

LYING LEG CURL 3 X 12

CALF RAISES  3 X 12

deadlift picture_edited.jpg

DAY 3

CHEST W/ TRICEP

VARIATIONS

PERFORM 3 SETS OF 10 -12 REPEATIONS

CLOSE GRIP PUSHUPS

FLAT BARBELL BENCH PRESS

JM PRESS

DUMBBELL FLY

CABLE SCOOP LOW TO HIGH

DUMBBELL SKULLCRUSHER

dbg_-10.jpg

DAY 4

SHOULDERS/LEG PLYO

 

 

PERFORM 3 SETS OF 13 REPEATIONS

DUMBBELL SEATED OVERHEAD PRESS RPE 50%

WALL BALLS

LATERAL RAISES

BOX JUMPS

Z PRESS

SLAM BALL

LATERAL JUMPS

Alisa_edited.jpg

DAY 5

BACK/TRICEPS

PERFORM 3 SETS OF 13 REPEATIONS

BARBELL BENT OVER SUPINATED ROW RPE 50%

INCHWORM TO PLANK TO CLOSE PUSH UP

DB TRICEP KICKBACKS alt DB ROW

DIPS

LYING DB SKULL CRUSHER

ASSISTED PULL UPS

ABDOMINAL EXERCISE OPTIONS FOR THE WEEK:

1.Double Crunch with a Cross

2.Bicycle Crunches

3.Lateral Medicine Ball Blast on Decline Bench

4.Medicine Ball Knee Raise with Drop

631.707.3456

Apply Today

I provide professional, certified fitness programs designed to help you reach and maintain your health and fitness goals. Check out my offerings and choose one suitable to your ambitions and lifestyle.