1031 (Workouts 17-24)

1031#17
Warm-up 4:00 minute fast walk into 4:00 minute jog into 4:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat barbell bench press
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into push-ups. Perform as many perfect form push-ups as possible until failure.
Standing bicep dumbbell curls 
3 sets of 10 reps each arm
After last set go directly into underhand pull-ups. Perform as many perfect form underhand pull-ups as possible until failure.
Standing single arm triceps extensions/push downs 
3 sets 10 reps each arm
After last set go directly into bench dips. Perform as many perfect form bench dips as possible until failure.
Sit-ups
3 sets of 20 reps
After last set go directly into hanging knees to elbows. Perform as many perfect form knees to elbows as possible until failure.

Cool-down 4:00 minute fast run into 4:00 minute jog into 4:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#18
Warm-up 4:00 minute fast walk into 4:00 minute jog into 4:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-back /core)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Deadlifts
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into pull-ups. Perform as many perfect form pull-ups as possible until failure.
Standing barbell upright rows
3 sets of 10 reps
After last set go directly into flat plank. Perform flat plank as long as possible until failure.
Bent over dumbbell rows
3 sets 10 reps each arm
After last set go directly into flat plank. Perform flat plank as long as possible until failure.
Row machine 
1500 meter row- as fast as possible

Cool-down 4:00 minute fast run into 4:00 minute jog into 4:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#19
Warm-up 4:00 minute fast walk into 4:00 minute jog into 4:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-shoulders)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Barbell shoulder press
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into standing dumbbell side lat raises. Perform at a lower dumbbell weight in order to get 20 reps.
Standing dumbbell shoulder shrugs
3 sets of 10 reps
After last set go directly into standing dumbbell front lat raises. Perform at a lower dumbbell weight in order to get 20 reps.
Standing dumbbell side bends
3 sets 10 reps each side
After last set go directly into crunches (3 second hold at top). Perform as many perfect form crunches as possible until failure.

Cool-down 4:00 minute fast run into 4:00 minute jog into 4:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#20
Warm-up 4:00 minute fast walk into 4:00 minute jog into 4:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-lower body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Barbell squats
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into air squats. Perform as many deep/perfect form air squats as possible in 1:00 minute.
Dumbbell Calf raises 
3 sets of 10 reps
After last set go directly into walking lunges. Perform as many perfect form lunges as possible in 1:00 minute.
Dumbbell bench step ups
3 sets 10 reps each leg
After last set go directly into wall sit for 1:00 minute.
Exercise ball crunches 
3 sets of 20 reps
After last set go directly into hanging knees to elbows. Perform as many perfect form knees to elbows as possible until failure.

Cool-down 4:00 minute fast run into 4:00 minute jog into 4:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#21
Warm-up 5:00 minute fast walk into 5:00 minute jog into 5:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat dumbbell bench press
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into push-ups. Perform as many perfect form push-ups as possible until failure.
Seated bicep dumbbell curls 
3 sets of 10 reps each arm
After last set go directly into underhand pull-ups. Perform as many perfect form underhand pull-ups as possible until failure.
Standing single arm reverse grip triceps extensions/push downs 
3 sets 10 reps each arm
After last set go directly into bench dips. Perform as many perfect form bench dips as possible until failure.
Sit-ups
3 sets of 25 reps
After last set go directly into hanging knees to elbows. Perform as many perfect form knees to elbows as possible until failure.

Cool-down 5:00 minute fast run into 5:00 minute jog into 5:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#22
Warm-up 5:00 minute fast walk into 5:00 minute jog into 5:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-back /core)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Deadlifts
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into pull-ups. Perform as many perfect form pull-ups as possible until failure.
Standing dumbbell upright rows
3 sets of 10 reps
After last set go directly into flat plank. Perform flat plank as long as possible until failure.
Bent over barbell rows
3 sets 10 reps each arm
After last set go directly into flat plank. Perform flat plank as long as possible until failure.
Row machine 
3 sets of 300 meter row (rest 45 seconds between each set)

Cool-down 5:00 minute fast run into 5:00 minute jog into 5:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#23
Warm-up 5:00 minute fast walk into 5:00 minute jog into 5:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-shoulders)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Standing dumbbell shoulder press
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into standing dumbbell side lat raises. Perform at a lower dumbbell weight in order to get 20 reps.
Standing Dumbbell Shrugs
3 sets of 10 reps
After last set go directly into standing dumbbell front lat raises. Perform at a lower dumbbell weight in order to get 20 reps.
Standing dumbbell side bends
3 sets 10 reps each side
After last set go directly into crunches (3 second hold at top). Perform as many perfect form crunches as possible until failure.

Cool-down 5:00 minute fast run into 5:00 minute jog into 5:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#24
Warm-up 5:00 minute fast walk into 5:00 minute jog into 5:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-lower body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Barbell front squats
1 warm-up set 5-8 reps at 60% of max press.
4 sets of 4 reps at 80% of max press.
After last set go directly into air squats. Perform as many deep/perfect form air squats as possible in 1:00 minute.
Dumbbell walking lunges 
3 sets of 10 reps
After last set go directly into wall sit. Perform perfect form as long as possible.
Jumping air squats
3 sets 10 reps each leg
After last set go directly into calf raises. Perform as many as possible in 1:00 minute.
Exercise ball crunches 
3 sets of 25 reps
After last set go directly into hanging knees to elbows. Perform as many perfect form knees to elbows as possible until failure.

Cool-down 5:00 minute fast run into 5:00 minute jog into 5:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

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