MuratTraining

 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

 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

 260723 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   *Attempt to add a small amount of weight (5-10lbs) from last week’s loading 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   *Attempt to add a small amount of weight (5-10lbs) from last week’s loading 3. Goblet Squat: 1 and a half reps 4 sets: 12 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight; stay the same or build across sets https://youtu.be/lSWnhzfRE7o 4. Lying Hamstring Curls 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets  5. DB Walking Lunges 4 sets: 30m (unbroken)   *Rest 2:00-2:30 b/t sets   *Build to a moderate weight; stay the same across 6. 

 250723 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 sets   *Attempt to add a small amount of weight (2.5 – 5lbs) from last week’s loading 2. Lat Pulldowns  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 Neutral Grip Cable 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. Lying DB Pullover on Bench 4 sets: 12 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across sets https://youtu.be/uPUu5rct8gE 5. Barbell Skull Crushers 4 sets: 12 reps   *Rest 1:00-1:30 b/t sets https://youtu.be/l3rHYPtMUo8 6. Standing Cable Tricep Extensions  4 sets: 15 reps   *Rest 1:00-1:30 b/t sets

 240723 Monday 1. Bench 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. Alt. DB incline + Double DB incline Bench Press 4 sets:  5 alt. reps (each side) + 5 double reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight and stay the same or build across all sets. 3. Single 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. https://youtu.be/r9oMkd5rpfw 4. Incline Bench DB Chest Fly 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 5. Standing Alternating DB Curl 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets 6. Single DB Waiter Hold Curl 4 sets: 10 reps   *Rest 1:00...

 230723 Saturday  1. Diamond 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. Bb Scull Crushers 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets 4. Standing BB Curl 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets 5. Single Arm Standing Tricep Extension  4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets https://youtu.be/tImwYKWm3Cg 6. Standing Alternating DB curl 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets 7. Core Work  For Quality:   4 Rounds 15 Strict Abmat Situps (no arms) 30 Flutter Kicks (each side) 10 Landmine Windmills (each side) 60 sec plank 30yd Isolateral Overhead DB Carry (Right Side) 30yd Isolateral Overhead DB Carry (Left Side)     *Rest 2:00 b/t sets https://youtu.be/W5d1DhylcHA https://youtu.be/rrqg_xhPBJA

 220724 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 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. Plate Front Raise 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. GHD Hip Extension 5 sets: 20 reps; unloaded or holding a plate or DB 5. Single leg DB Romanian Deadlift  4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight; stay the same across sets https://youtu.be/BHYebFKHBNg 5. 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 across sets

 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

 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

 180723  Monday 1. Bench 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 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. Flat Bench DB Chest Fly 4 sets: 12 reps   *Rest 1:00-1:30 b/t sets   *Build to a light/moderate weightStay the same and focus on strict control throughout 4. Double Db Bench Press 1 and 1/2 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. https://youtu.be/eLymbMpzW5I 5. Barbell Drag Curls 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets https://youtu.be/i63PYCo3SQ8 6. DB Preacher Curl 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets https://youtu.be/R4s8obKxrro