1031 (Workouts 25-32)

1031#25
Warm-up 5:00 minute fast walk into 8:00 minute jog.
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.
5 sets of 5 reps at 75% of max press.
After last set go directly into push-ups. Perform as many perfect form push-ups as possible until failure.
Standing barbell curls 
3 sets of 10 reps
After last set go directly into underhand pull-ups. Perform as many perfect form underhand pull-ups as possible until failure.
Bench dips  
3 sets 10 reps (add weight across legs if too easy)
After last set go directly into diamond push-ups. Perform as many perfect form diamond push-ups as possible /until failure.
Knees to elbows
3 sets of 10
After last set go directly flat plank. Perform as possible until failure.

Cool-down 5:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#26
Warm-up 5:00 minute fast walk into 8:00 minute jog.
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.
Straight leg deadlifts
1 warm-up set 5-8 reps at 60% of max press.
3 sets of 10 reps at 50% of max press. (Lighter weight)
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 10 toes to bar.
Bent over dumbbell rows
3 sets 10 reps each arm
After last set, 10 toes to bar.
Row machine 
2 sets of 500 meter row (rest 45 seconds between each set)

Cool-down  5:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#27
Warm-up 5:00 minute fast walk into 8:00 minute jog.
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.
Seated barbell shoulder press
1 warm-up set 5-8 reps at 60% of max press.
5 sets of 5 reps at 75% 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 barbell 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.
Windshield wipers
3 sets of 10 reps

Cool-down 5:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#28
Warm-up 5:00 minute fast walk into 8:00 minute jog.
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.
Goblet squats
1 warm-up set 5-8 reps at 60% of max press.
3 sets of 15 reps at 50% of max press (lighter weight)
After last set go directly into air squats. Perform as many deep/perfect form air squats as possible in 1:00 minute.
Jumping lunges (alternating legs)
3 sets of 10 reps each leg
Dumbbell calf raises 
3 sets 10 reps each leg
After last set go directly into wall sit. Perform as long as possible.
Knees to elbows
3 sets of 10 reps
After last set go directly into flat plank. Perform as long as possible/ until failure.

Cool-down 5:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#29
Warm-up 3:00 minute fast walk into 3:00 minute jog into 3:00 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.
MAX Lifts
1 set of 3 reps at 70%
1 set of 2 reps at 80%
1 set of 1 rep -repeat, until you reach your max weight rep (be smart, use a spotter!!!)
Push-ups  
3 sets of max rep (rest 2:00 minutes between each set)
Skull crushers/Preacher curls/ 
Do 10 reps of skull crushers using a preacher curl bar, then do 10 reps of standing preacher curls. Complete this for 3 sets total. (3 sets of skull crushers & 3 sets of preacher curls).
Sit-ups
3 sets of 25

Cool-down 3:00 minute fast run into 3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#30
Warm-up 3:00 minute fast walk into 3:00 minute jog into 3:00 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.
Barbell deadlifts
1 warm-up set 5-8 reps at 60% of max press.
MAX Lifts
1 set of 3 reps at 70%
1 set of 2 reps at 80%
1 set of 1 rep -repeat, until you reach your max weight rep (be smart, use a spotter!!!)
Pull-ups
3 sets of max rep (rest 2:00 minutes between each set)
Bent over barbell rows
3 sets 10 reps
Row machine 
1500 meter row

Cool-down  3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#31
Warm-up 3:00 minute fast walk into 3:00 minute jog into 3:00 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.
Seated dumbbell shoulder press
1 warm-up set 5-8 reps at 60% of max press.
MAX Lifts
1 set of 3 reps at 70%
1 set of 2 reps at 80%
1 set of 1 rep -repeat, until you reach your max weight rep (be smart, use a spotter!!!)
Flat Plank 
3 sets of max hold(rest 2:00 minutes between each set)
Standing dumbbell shrugs
3 sets of 10 reps
Standing dumbbell front lat raises
1 set 25 reps
Standing dumbbell side lat raises
1 set 25 reps

Cool-down 3:00 minute fast run into 3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#32
Warm-up 3:00 minute fast walk into 3:00 minute jog into 3:00 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 back squats
1 warm-up set 5-8 reps at 60% of max press.
MAX Lifts
1 set of 3 reps at 70%
1 set of 2 reps at 80%
1 set of 1 rep -repeat, until you reach your max weight rep (be smart, use a spotter!!!)
Air squats
3 sets of max rep in 1:00 minute (rest 2:00 minutes between each set)
Barbell calf raises 
3 sets 10 reps
Knees to elbows
3 sets of 15 reps

Cool-down 3:00 minute fast run into 3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

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