For the next 2 week we will go into a hypertrophy or body building type phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!
Monday: Upper Body
Bench Press: 3x10
Renegade Rows: 3x10
Incline Dumbbell Press: 3x10
Dumbbell Up-Right Rows: 3x10
Kettlebell See Saw Press: 3x10
Pull-Ups: 3x10
Triceps Extension: 3x10
Barbell Curls: 3x10
Triceps Push Downs: 3x10
Dumbbell Curls: 3x10
Abs: 300 reps
Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.
Wednesday: Lower Body
Squats: 3x10
Dead Lift: 3x10
Glute-Ham Raise: 3x10
Leg Extension: 3x10
Alt. Reverse Lunges: 3x10 each leg
Back Extension: 3x10
Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.
Friday: Total Body
2 Kettlebells
Squat to Push Press: 10 reps
Power Pulls: 10 reps
Push-Ups: 20 reps
Double Cleans: 10 reps
Walk with kettlebells overhead for 20 yards
Repeat circuit 5 times
Saturday: 5 mile run
Sunday: Go to church and rest
Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
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