We are in week 2 of our hypertrophy 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
Dumbbell Bench Press: 3x10
Dumbbell Rows: 3x10
Incline Dumbbell Flys: 3x10
Alternating Up-Right Rows: 3x10
Dumbbell Laterial Raise: 3x15
Pull-Ups: 3x10
Triceps Push downs: 3x10
Preacher Curls: 3x10
Triceps Push Downs: 3x10
Cable 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
Front Squats: 3x10
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Alt. Reverse Lunges: 3x10 each leg
Reverse Hyper: 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: 5 reps
Double Cleans: 5 reps
Push-Ups: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Repeat circuit for 100 yards
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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