This week will be phase 3 of our strength training. We will cycle the reps down and increase the weight on our core lifts. Again, We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Next week we will deload. Here we go!
Monday: Upper Body Strength Training
Bench Press: 4x2
superset
Seated Rows: 4x5
Incline D.B. Press: 4x5
superset
Dumbbell Rows: 4x8
Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 3 reps
Kettlebell Double Overhead Press: 3 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps
Wednesday: Lower Body Strength Training
Dead Lift: 4x5
Glute Ham Raise: 4x8 with wt. added
Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg, wt. added
Step ups: 5 reps each leg, hold dumbbells
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side
Friday: Total Body Work Capacity
Push Press Squats: 10 reps
Front Squats: 5 reps
Push-Ups: 20 reps
Power Pulls: 10 reps
Kettlebell Swings: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds
Pain is temporary. Quitting lasts forever.
-- Lance Armstrong
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