WEEK 2: FOCUS: MEDIAL DELTOID
RECTUS ABDOMINIS + OBLIQUE + TRANSVERSE + SERRATUS
DAY 1
LOWER BODY
PERFORM 6 SETS OF 10 REPETITIONS FOR EACH EXERCISE.
*For lunges that means 10 on each side, not 10 all together
TIRE FLIPS OR CLEAN + PRESS
TRAVEL LUNGES WITH OVERHEAD PRESS
SIDE LUNGE WITH ALT LATERAL RAISE
KETTLEBELL DEADLIFT TO UPRIGHT ROW
JUMP LUNGES
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
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
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
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.