SUNDAY: Rest day
MONDAY: MEMORIAL DAY MURPH
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Then I practiced handstand walks for about 12 minutes; did 3 sets of heavy banded side walks (10 steps right, 10 left = 1 set); then I did sprints uphill, jogging downhill, about 5 times.
TUESDAY: Unexpected rest day 🙂
WEDNESDAY: SHOULDERS
- 3×10 strict barbell press @ 45, 50, 55#
- Clean&Press 6×5 @ 65, 70, 75, 80, 80, 75
- Push Press 3×10 @65#, 2×6 @70#, 1×6 @75#
- Power clean 1×5 @85#, 4×5@80#
- Upright row (barbell) 5×5 @65#
- DB press 3×5 @30# DBs, 1×7 @ 25# DBs
- superset lat raise 3×15 12.5# DBs
- Upright row 4×10 @25# DBs
- superset lat raise 3×15 10# DBs
- Seated rear delt fly
- superset standing rear delt fly (3×10 each with 7.5# DBs then 3×10 each 5# DBs)
- Lat raise with bands 4×10 with pause at top
- Lat raise with 5# KB 3×20
- Lat raise with 8# KB 3×15
- KB swings: 4×15 @ 40# KB superset 25 squat jumps, 5 sets of 25 (holding 10# KB on last two sets)
- Rear delt cable pulley 2×20, then 2 sets 20 with bands (hold band in front of your body and pull apart-squeezing rear delts)
- KB swings 3×10 @ 45# KB
THURSDAY: LEGS
Ok…so today I was feeling SO fatigued, weak, tired, and not feeling it. I decided to listen to my body…and will probably have an extra rest day or two. So today I just did my Hatch squat app of back/front squats, light walking lunges, and hamstring curls and leg extensions and lots of stretching and foam rolling. When you go REALLY HARD 5 days a week multiple months in a row, sometimes, you GOTTA LISTEN TO YOUR BODY and allow some rest. Know when to push through, but also, know when to rest and not hurt yourself. When weight that you could easily lift is feeling really heavy and you feel fatigued despite your normal rest days, take a day off. NO BIG DEAL y’all
FRIDAY: RUN/ROW/CHEST/ARMS/ETC.
- 1 mile run, 50 air squats, 1 mile run, 50 push-ups
- 500 meter row – rest 1 min – repeat 5x total (rowing AS HARD AS POSSIBLE for 500 meter)
- 3×15 PER LEG OVERHEAD walking lunges, one leg at a time. 1st set with 2 20# DBs, last two sets 2 25# DBs
- Incline DB press 3×10 with 25# DBs, superset 3×15 dips on bench
- TRISET: Regular DB bench press with 30# DBs, overhead tricep extension 3×15, 3 sets steering wheel burn outs with 10# plate
- BICEPS: 3×10 curls with 20# DBs superset 4 sets curls on cable machine – about 10-12 reps
- 3×10 curls with 15# DBs
- 1 set 21s with 12.5# DBs
- 1 set 21s with 10# DBs
- Bicep burnout: hold 2 15s at midway and pulse up 4x with one arm, repeat with the other, repeat as many times as possible
- Curls with DBs: 4 sets regular, 4 hammer 2x with 10# and 12.5# DBs
- 3×50 weighted Russian twists (25#)
- Side plank pulses: 2×30 PER SIDE.
SATURDAY: LEGS/BACK/GLUTES
- Lat pull downs 5×8-15
- Back squats: 3×5 @ 100, 3×5 @ 115 superset5x4 pull-ups
- Front squats: 4×5 @ 75#
- Barbell row 1×10 @ 75, 4×8 @ 85, 2×6 @ 90#; superset Romanian deadlifts at each weight for 10-12 reps
- 2×10 dumbbell row 40#, 2×8 dumbbell row 45#
- both arms dumbbell row 2×8 with 30s, 2×10 with 25s
- seated cable row 5×10
- hex bar deadlift 5×8-10 125, 130#
- weighted hyperextensions 4×15 (25# plate)
- farmer walks with 50s, 45s, 40s all to failure
- leg press 1×10 then 5×20 minimal rest
- ham curls with leg extensions 5-6 sets each 15-20 reps
- glute bridge 3×20 with 45# plate (lay on floor rest plate across hips with legs on a stable bench at 90 degree angle and press hips up and hold then lower and repeat)
- turnd out plie squat holding dumbbell between legs (hold it vertical) 4×15 with 50#
- 5 sets 15-20 reps jumps on tire (equivalent to 22 ish inch box)
Kelly Hayman Fitness 