Ranger Workout of the Week

We are in the 4th and final week of our hypertrophy phase. Next week we will do what I like to call a super deload week. You'll have to wait until next week. Remember to always perform a dynamic warm-up prior to all workouts and a post workout static stretch. Train hard, smart and with a purpose. Remember, No Excuses! Here we go!

Monday: Upper Body

Dumbbell Bench Press: 3x10 (pause each rep at bottom)
Dumbbell Rows: 3x10 (pause each rep at top)
Dumbbell Flys: 3x20
Cable Up-Right Rows: 3x10 (pause at top)
Dumbbell Laterial Raise: 3x20 (pause at top)
Pull-Ups: 3x10 (pause at top and bottom)
Rope Push downs: 3x10
Dumbbell Curls: 3x10
Dumbbell Triceps Extension: 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

Pistol Squats: 3x10 Each leg, (add wt. if you can)
Front Squats: 3x10
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
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

1. Double Clean to Push Press:
2. Front Squat:
3. Double Swings:
4. Push-Ups:
5. Renegade Rows:
6. Run 1/4 mile

Perform exercises 1-5 for 30 sec. each, no rest in between exercises. Run 1/4 mile. Repeat the circuit for 3 additional sets. Rest after the 1/4 mile run as needed. No more than 2 min.

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!