MuratTraining

 040823 Friday 1. Shoulder Press 7 Sets Set 1: 9 reps Set 2: 7 reps Set 3: 5 reps Set 4: 3 reps Set 5: 5 reps Set 6: 7 reps Set 7: 9 reps *Rest 2:00-2:30 b/t sets *Attempt to add a small amount of weight (5-10lbs) from last week’s loading 2. Seated Alternating Double DB Shoulder Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across 3. DB Snow Angel Raise 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight, stay the same or build across sets 4. GHD Hip Extension 5 sets: 20 reps; unloaded or holding a plate or DB *Rest 1:00-1:30 b/t sets 5. Russian KB Swing 10 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a heavy weight as long as form can be maintained across https://youtu.be/THVaRm89i1 6. DB Step Back Lunges 4 sets: 10 (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets

 020823 Wednesday  1. Back Squat 7 Sets Set 1: 9 reps Set 2: 7 reps Set 3: 5 reps Set 4: 3 reps Set 5: 5 reps Set 6: 7 reps Set 7: 9 reps *Rest 2:00-2:30 b/t sets *Attempt to add a small amount of weight (5-10lbs) from last week’s loading 2. Deadlift 7 Sets Set 1: 9 reps Set 2: 7 reps Set 3: 5 reps Set 4: 3 reps Set 5: 5 reps Set 6: 7 reps Set 7: 9 reps *Rest 2:00-2:30 b/t sets *Attempt to add a small amount of weight (5-10lbs) from last week’s loading 3. Rear Foot Elevated DB Split Squat 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets 4. DB Good Mornings 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets 5. Seated DB Calf Raise 4 sets: 15-20 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets

 010823 Tuesday 1. Strict Pull Ups 7 Sets Set 1: 9 reps Set 2: 7 reps Set 3: 5 reps Set 4: 3 reps Set 5: 5 reps Set 6: 7 reps Set 7: 9 reps *Rest 2:00-2:30 b/t sets Attempt to add a small amount of weight (2.5 – 5lbs) from last week’s loading 2. Bent Over Barbell Row - Underhand Grip 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 3. Double DB Incline Row 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 4. Single Arm Lat Pulldown 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 5. Double DB Skull Crushers 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 6. Standing Tricep DB French Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets https://youtu.be/hUwvvLnzxsg

 310723 Monday  1. Bench Press 7 Sets Set 1: 9 reps Set 2: 7 reps Set 3: 5 reps Set 4: 3 reps Set 5: 5 reps Set 6: 7 reps Set 7: 9 reps *Rest 2:00-2:30 b/t sets Attempt to add a small amount of weight (5-10lbs) from last week’s loading 2. Barbell Incline Bench Press 4 sets:  10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight and stay the same or build across all sets. 3. Double DB Bench Press 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight and stay the same or build across all sets. 4. Hex Press 4 sets:  12 reps   *Rest 1:00-1:30 b/t sets   *Build to a light/moderate weight. Stay the same and focus on strict control throughout https://youtu.be/6isV3VjZhjY 5. Seated Alternating DB Curl 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets 6.  Seated Alternating DB Hammer Curl 4 sets: 10 reps *Rest 1:00-1:30 b/t sets

 290723 Saturday  1. Deficit Push Ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets 2. Body Row on Racked Barbell 5 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Elevate feet on box to increase difficulty https://youtu.be/TNmIC0slenQ 3. Tricep Dips 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 4. EZ Bar Bicep Curls 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 5. Standing DB Tricep French Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets https://youtu.be/hUwvvLnzxsg 6. Standing Alternating DB Hammer Curl  4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets 7. Core. For Quality: 4 Rounds 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 7 Around the Worlds (each direction) 7 Plank Walk Steps (each direction) 30m KB Front Racked/Overhead Carry (right racked/left overhead) 30m KB Front Racked/Overhead Carry (right overhead/left racked) *Rest 2:00 b/t sets https://youtu.be/l-KEO9ycD1M https://youtu.be/5DewTjmsoms https://youtu.be/3TKAfwjac_0 https://youtu.be/i8WOMsgmGOk

 280723 Friday  1. Shoulder Press 7 Sets Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 4 reps Set 5: 6 reps Set 6: 8 reps Set 7: 10 reps   *Rest 2:00-2:30 b/t sets   *Attempt to add a small amount of weight (5-10lbs) from last week’s loading 2. Standing Single Arm DB Shoulder Press  4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight; stay the same or build across 3. Bent Over Lateral Raises 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across sets https://youtu.be/LTBSVha1H5g 4. GHD Hip Extension 5 sets: 20 reps; unloaded or holding a plate or DB   *Rest 1:00-1:30 b/t sets 5. DB Box Step Ups 4 sets: 10 reps (each side)   *Rest 2:00-2:30 b/t sets   *Build to a moderate weight; stay the same across sets https://youtu.be/7AtIjR-QqVA