1031 (Workouts 9-16)

1031#9
Warm-up 2:00 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.
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 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 3:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#10
Warm-up 2:00 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.
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  3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#11
Warm-up 2:00 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 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 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 3:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#12
Warm-up 2:00 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.
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 3:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#13
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.
5 sets of 3 reps at 85% of max press.
After last set go directly into clapping push-ups. Complete as many as possible/until failure.
Flat dumbbell fly's  
3 sets of 10 reps
After last set go directly into push-ups. Complete as many as possible/until failure.
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 20

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#14
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.
5 sets of 3 reps at 85% of max press.
After last set go directly into toe touches. Complete 25 slow good form toe touches.
Dumbbell/kettlebell swings
3 sets of 15 reps
After last set 10 toes to bar.
Bent over barbell rows
3 sets 10 reps
After last set, 10 toes to bar.
Row machine 
1000 meter row

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

1031#15
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.
5 sets of 3 reps at 85% of max press.
After last set go directly into standing dumbbell side lat raises. Perform at a mid dumbbell weight in order to get 10 reps.
Standing dumbbell shrugs
3 sets of 10 reps
After last set go directly into standing dumbbell front lat raises. Perform at a mid dumbbell weight in order to get 10 reps.
Windshield wipers
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.

1031#16
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.
5 sets of 3 reps at 85% of max press
After last set go directly into wall sit. Perform as long as possible without breaking form.
Dumbbell lunges (alternating legs)
3 sets of 10 reps each leg
Barbell calf raises 
3 sets 10 reps
After last set go directly into air squats. Perform as many perfect form air squats as possible.
Knees to elbows
3 sets of 15 reps
After last set go directly into flat plank. Perform as long as possible/ until failure.

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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