Ranger Workout of the Week

This week 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 week 2 of a 2 week hypertrophy phase thus our reps will be slightly higher.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

A1 Dumbbell Flys: 10 reps
A2 Bench Press: 10 reps
B1 Bent Over Raise: 10 reps
B2 T-Bar Rows: 10 reps
C1 Incline Dumbbell Bench Press: 10 reps
C2 Pull-Ups: 10 reps
D1 dumbbell Lateral Raise: 10 reps
D2 Kettlebell Double Overhead Press: 10 reps
E1 Dumbbell Triceps Extension: 10 reps
E2 Rope Push downs: 10 reps
E3 Dumbbell Curls: 10 reps
E4 Curl Machine: 10 reps

Perform this workout per body part. Ex. Perform A1 superset with A2 for 3 sets then go to B1 and B2.

Tuesday: Perform a 5 mile run

Wednesday: Lower Body

Straight Bar Dead Lift: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Pistol Squats: 10 reps each leg
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: Work 30/Iso Hold 30/ Rest 30

HOLD
Front Squats bottom
Double Overhead Press locked out over head
Up Right Rows Hold under your chin
Push-Ups bottom position
Pull-Ups chin above the bar
Hanging Leg Raises thighs parallel to the ground

Perform the 1st exercise for 30 sec. Hold that exercise in the contracted position for 30 sec. and then rest for 30 sec. Go to the next exercise and continue to the end. Perform this circuit for 4 rounds.

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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