Perform the workouts below for the next 4 weeks, then move on to the next phase.
Warm-UpRun/Row/Bike until you're sweating
Tri Set - 4 SetsFlat Bench Press - 20 repsWide Grip Pull-Ups - To FailureDB Flat Bench Flys - 20 repsNo more than :30 rest between supersets
Superset - 4 SetsPush-Ups - max repsChin-Ups - max repsNo more than :30 rest between supersets
Sprint Intervals:10 on :20 off for 10 minutes
Walking Lunges200
Ab Wheels100
*For best results, train in a fasted state
Back Squats5x10 - :60 rest between sets*10 Pull-Ups after each set of squats
Walking Lunges10 minutes
Weighted Crunches (25# plate)100
Bodyweight Circuit - 10 RoundsPull-Ups - 10 repsPush-Ups - 15 repsDips - 10 repsToes To Bar - 10 reps
Shoulder Slicer - 7 setsDB Shoulder Press - 15 repsLateral Raise - 20 repsFront Raise - 15 reps
Trap Pump Set 5 SetsBarbell Shrugs - 20 repsStrict Upright Rows - 10 reps:45 rest between sets
400m Sprint IntervalsSprint 4x400m with equal work/restSo if you sprint the first 400m in 1:30, you would rest 1:30..etc.
Weighted Crunches100
Arm Giant Set- 5 SetsE-Z Bar Skull Crushers - 15 repsBand Press Downs - 30 repsBarbell Curls - 15 repsDouble DB Curl - 10 repsBarbell Curls - 8 reps (same weight)
Walking Lunges12 minutes
Weighted Crunches8 sets of 25*10 pull-ups after each set of abs
REST DAY
Optional
Accumulate 2 miles of:20 sprint:60 running
