150623

Thursday 

Run/ Bike 45-60 min easy pace. You can talk

at runtime. 

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 050823 Saturday  1. Deficit Push Ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets 2. Chin Ups 5 sets: 10 reps   *Rest 1:00-1:30 b/t sets 3. Tricep Dips 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 3. Standing Barbell Curl 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 4. Single Arm DB Kickback 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets 5. Barbell Drug Curls 4 sets: 10 reps *Rest 1:00-1:30 b/t sets https://youtu.be/i63PYCo3SQ8 6. Core For Quality: 4 Rounds 12 Overhead Plate Situps 12 Pulse-ups 7 Alligator Rolls (each direction) 10 Standing Banded Pallof Press (each side) 15 KB Front Rack Marches (each side) *Rest 2:00 b/t sets Pulse ups  https://youtu.be/Dv3G4WOFG5A Alligator Rolls  https://youtu.be/H6Sco2y0m34 Standing Banded Paloff Press  https://youtu.be/ROfbsAwixoU KB Front Rack Marches  https://youtu.be/ROfbsAwixoU
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 200723 Wednesday  1. Back Squat 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 2. Deadlift 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 3. KB Goblet Squats 4 sets: 12 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight; stay the same or build across sets 4. Laying Hamstring Curls 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 Calf Raises 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
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