1031 (Workouts 1-8)

1031#1
Warm-up 1:00 minute fast walk into 2:00 minute jog into 2:00 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 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 2:00 minute fast run into 2:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#2
Warm-up 1:00 minute fast walk into 2:00 minute jog into 2:00 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.
5 sets of 3 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 
750 meter row- as fast as possible
After last set go directly into hanging toes to bar. Perform as many perfect form toes to bar as possible until failure.

Cool-down 2:00 minute fast run into 2:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#3
Warm-up 1:00 minute fast walk into 2:00 minute jog into 2:00 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.
5 sets of 3 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 2:00 minute fast run into 2:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#4
Warm-up 1:00 minute fast walk into 2:00 minute jog into 2:00 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.
5 sets of 3 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 2:00 minute fast run into 2:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#5
Warm-up 1:00 minute fast walk into 3:00 minute jog into 2:00 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.
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.
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 2:00 minute fast run into 3:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#6
Warm-up 1:00 minute fast walk into 3:00 minute jog into 2:00 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.
5 sets of 5 reps at 75% 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 200 meter row (rest 45 seconds between each set)
After last set go directly into hanging toes to bar. Perform as many perfect form toes to bar as possible until failure.

Cool-down 2:00 minute fast run into 3:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#7
Warm-up 1:00 minute fast walk into 3:00 minute jog into 2:00 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.
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 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 2:00 minute fast run into 3:00 minute jog into 1:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

1031#8
Warm-up 1:00 minute fast walk into 3:00 minute jog into 2:00 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.
5 sets of 5 reps at 75% 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 2:00 minute fast run into 3:00 minute jog into 1:00 minute fast walk.


5:00 minutes of foam roller and general stretching.

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