This week we will deload and next week begin a strength cycle. I would like you to find a max for the squat, bench press, dead lift and military press. Find a weight for each lift that you can perform for 3 reps and perform as many reps as possible. Multiply the weight of each lift by the reps x .0333 plus the weight and that will give you your projected max. (weight x reps x .0333 + weight = projected max) I'll explain the program next week.
Now her is this weeks workout. Make sure to perform a dynamic warm up prior to training and a static stretch after.
Monday: Upper body
Bench Press: 3x5
Pull-Ups: 3x10
Dips: 3x10
Dumbbell Rows: 3x10
Triceps Push Downs: 3x10
Dumbbell Curls: 3x10
Tuesday: Run 5 miles
Wednesday: Lower Body
Squats: 3x5
Leg Curl: 3x10
Pistol: 2x5 ea
Alternating Lunges: 2x5 ea
Hanging Leg Raises: 2x20
Thursday: Run 5 miles
Friday: Total Body
Body Weight Squats: 20
Pull-Ups: 10
Push Ups: 20
Kettlebells Swings: 20
Perform 3 rounds
Saturday: Run 5 miles
Sunday: Rest and go to church
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