Ranger Workout of the Week

For the next 2 weeks we will perform traditional strength training with a twist. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will be in a 2 week phase of hypertrophy thus our reps will be slightly higher. I know how you'll like big pipes, so we'll focus a little more on arms. You're welcome! OK, here we go. Remember to perform your dynamic warm-up pre workout and a static stretch post workout. Also perform shoulder pre-hab and re-hab if needed. Just a reminder, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! Please email me with comments at scott@pro-performance.net

Monday: Upper Body

Bench Press: 10 reps
T-Bar Rows: 10 reps
Incline Dumbbell Bench Press: 10 reps
Pull-Ups: 10 reps
Kettlebell See Saw Press: 10 reps each arm
Alternating Up-Right Rows: 10 reps each arm
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Rope Push Downs: 10 reps
Curl Machine: 10 reps

Perform this workout in circuit fashion. Set your weights before you begin, each Ranger will start at a different exercise. Perform the set and move to the next exercise as quickly as possible. Perform 3 rounds.

Tuesday: Perform a 5 mile run

Wednesday: Lower Body

Squats: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Straight Bar Dead Lift: 10 reps
Leg Curl: 10 reps
Kettlebell Swings: 10 reps
Roman Chair Sit-Ups: 20 reps
Hanging Leg Raises: 20 reps

Thursday: Perform a 5 mile run

Friday: 30/30/30

Push Press Squats/Front Squats
Renegade Rows/Push-Ups on Kettlebells
Double Cleans/Burpees
Power Pulls/Mountain Climbers
Pull-Ups/Hanging Leg Raises

Perform the 1st exercise for 30 sec. the 2nd exercise for 30 sec. and rest for 30 sec. Go to exercise series #2 and continue. Perform 4 rounds of this circuit. This is a 30 minute workout.

Saturday: Perform a 5 mile run

Sunday: Church

Have a great week! Email me with thoughts and comments! scott@pro-performance.net

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