I hope everyone had a great Thanksgiving. We are coming off of a delaod week. For the next 2 weeks, we will focus on muscle hypertrophy. Always perform a dynamic warm up prior to training and a static stretch post workout. Here we go!
Monday:
Bench Press: 2X Max Reps with your body weight: Rest 3 min. between sets
Squats: 2X Max Reps with your body weight: Rest 3 min. between sets
Circuit:
Dumbbell Chest Flys: 10 reps
Dumbbell Bench Press: 5 reps
Glute-Ham: 10 reps
Alt. Reverse Lunges: 5 reps ea. leg
Reverse Flys: 10 reps
Weight Pull-Ups: 5 reps
Good Mornings: 5 reps
Kettlebell Swings: 10 reps
Dumbbell Triceps Extension: 5 reps
Band Push Downs: 30 reps
Barbell Curls: 10 reps
Band Curls: 30 reps
Perform 2 rounds of the circuit
Tuesday: Run a 1 mile warm up. Run a 100 yd. sprint. Perform 20 push-ups and 10 pull-ups. Perform 10 rounds. Run 3 miles.
Wednesday:
Standing Military Press: 2X Max Reps with 65% of your body weight
Dead Lift: 2X Max Reps with your body weight
Circuit:
Dumbbell Bench Press: 5 reps
Band Flys: 30 reps
Leg Extension: 10 reps
Seated Bag Push: 20 yards
Renegade Rows: 5 reps
Band Reverse Flys: 30 reps
Close Grip Bench: 5 reps
Band Push Downs: 30 reps
Cable Curls: 10 reps
Band Curls: 30 reps
Perform 2 rounds of the circuit
Thursday: Run a 1 mile warm up. Perform 5 rounds of the circuit below.
1. 20 Push-Ups
2. Rope Climb
3. 50 yard sand bag run
Run 3 miles
Friday: Battle Buddy Workout
1. Push Press Squats: 10x5
2. Run 1/4 mile
3. Double Cleans: 10x5
4. Run 1/4 mile
5. Push-Ups: 10x10
6. Run 1/4 mile
7. Pull-Ups: 10x10
8. Run 1/4 mile
Saturday: Run 5 miles
Sunday: Rest and go to church
Have a great week. NO EXCUSES!
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