150623

Thursday 

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

at runtime. 

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 040723 Tuesday  1. Pull Ups Max Reps 1 set: Max Reps   *Rest 2:00-2:30 b/t sets   *For this week, use 2-3 warmup sets to prepare for a max set of strict pullups. Warmup sets can be band assisted if needed but keep volume low to moderate to save main effort for max set. Keep form strict and controlled throughout reps 2. Double DB Standing Bent Over 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 3. Seated Single Arm Cable 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 4. Single Arm 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 setsUSING. 5. Inverted Skull Crusher 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets https://youtu.be/12DAbWuABQc 6. Standing Cable Tricep Extension 4 sets: 10 reps    *Rest 1:00-1:30 b/t sets
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 160623 Friday 1. Shoulder 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. Double DB Z-Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across https://youtu.be/RxlyS3fCdA4 3. Standing DB Lateral 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 https://youtu.be/8PIXEDHiqo8 4. GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB https://youtu.be/ZRar3mBCdmA 5. DB Walking  Lunges 4 set: 30 m (unbroken) *Rest 2:00-2:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Find an area that 30 m can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the ...
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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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