WEEK 1: FOCUS: CORE
RECTUS ABDOMINIS + OBLIQUE + TRANSVERSE + SERRATUS
DAY 1
PUSHING
PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.
(unless noted)
WARM UP: PUSH UPS
BARBELL BENCH PRESS
CABLE PUSHDOWN
LATERAL RAISES
AB ROLLOUT
SPIDER PLANKS
PLANK POP UPS
DAY 2
HIIT
PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS
ASSAULT BIKE INTERVALS
SLAM BALL
HANGING LEG RAISE
BANDED BOSU BALL CRUNCHES
MOUNTAIN CLIMBERS
DAY 3
PULLING
PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.
BARBELL CONVENTIONAL DEADLIFT
KETTLEBELL SWING
EZ BAR CURLS
LAT PULLDOWN
TRX ROW
TRX BICEP CURL
RUSSIAN TWIST
DAY 4
LOWER BODY
PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.
(unless noted)
HIGH KNEES 2x :25 SECONDS
POWER SQUAT 3 X 12
DUMBBELL LUNGES 3 X 12
WALL SIT 3 X :60 SECONDS
FEET SUPPORTED SIT UP 3 X 20
MOUNTAIN CLIMBERS 3 X :30 SECONDS
DAY 5
UPPER BODY
PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.
(unless noted)
CABLE SKULLCRUSHER
CABLE LAT PULLOVER
ALT DUMBBELL BICEP CURL TO OVH PRESS
TRICEP KICKBACK
PLANK
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