Perform the workouts below for the next 4 weeks, then move on to the next phase.
REST DAY
Optional
Walking Lunges15 minutes
Ab Wheel100
Warm-Up5 Minute Jog then...
3 rounds of5 pull-ups10 pushups15 air squats
5 Set SupersetDB Bench Press - 15 repsWide Grip Pull-Ups - to failurePush-Ups - to failure
5 Set SupersetIncline DB Press - 12 repsLateral Raise - 12 repsFeet Raised Push-Ups - to failure
4 Set SupersetDB Flys - 12 reps1-arm DB Row - 10 per armSlow Motion DB Flys - 5 reps (5 sec down, 5 sec up)
Walking Lunges6-12 minutes
Warm-Up: 3 sets (light weight)20 Alternating DB Curl20 Shoulder Press 20 Tricep extensions
5 Set SupersetDB Military Press: 20 reps (alternate arms)Front Raises: 20 reps
Chair Dips100 reps
Alternating DB Curls100 reps
Weighted Crunches100 reps
Warm-Up - 5 Min Jog
Goblet Squats - 50 reps-directly into-
Air Squats - 150 reps
Walking Lunges5-10 minutes
Ab Wheels100
100 Push-Ups100 DB Curls50 Push-Ups50 DB Curls25 Push-Ups25 DB Curls
Walking Lunges5-12 minutes
German Volume Arms
10 Rounds of...
Military Press: 10 repsBicep Curls: 10 repsHammer Curls: 10 repsKickbacks: 10 repsSkull crushers: 10 repsTricep Extensions - 10 repsLateral Raises: 10 repsFrontal Raises: 10 repsWeighted Crunches: 10 repsAir Squats: 10 reps
CONDITIONING: WALKING LUNGES
Advanced: 400-800 meters
Intermediate: 5-10 minutes
Beginner to Intermediate: 10-20 minutes Walking on incline of 10-15%
Push-Ups100
Weighted Crunches100
