080623

Thursday 

For 45-60min

2 min Run

2 min Bike 

Or 

5 min Run

5 min Bike

RPE 3-4. 

Easy! 


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 190623 Monday 1. Bench Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 2. 1:1:2 DB Bench 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. https://youtu.be/Tb_NZDKGkvI 3. Double DB 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. 4. Incline Bench DB Chest Fly 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 5. Barbell Curls 21’s 3 sets: 21 reps *Rest 2:00-2:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise. https://youtu.be/adUowDy55LE 6. Standing Alternating DB Hummer Curl 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets
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 050623 Monday 1. Bench Press 5 sets: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. 2. Alternating DB Bench Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet th...
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 190723 Tuesday  1. Strict Pull ups 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 setsto keep consistency on resistance assistance across workouts 2. Reverse Grip Lat Pull Down 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. Bent Over Barbell 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. Supported Single Arm DB Row 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. Tricep Dips 4 sets: 15 reps   *Rest 1:00-1:30 b/t sets 6. Single Arm DB Kickback 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets
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