SUNDAY: Rest
MONDAY: CARDIO/ABS
- 500 meter row x 5
- superset 5 handstand pushups
- 500 meter row x 5
- superset 5 handstand pushups(yes that’s 50 handstand pushups total), 20 russian twists with 35# KB, 15 plank knees to chest with feet on rower
- 2×6 TTB
- 4×40 bicycle crunches with 10# weight behind head, pausing at each side
- 3×30 side plank pulses (per side, obviously)
- Run 1.5 mile at 80% max at each 1/2 mile do 20 push-ups
TUESDAY: SHOULDERS/CORE
- Barbell press 1×12 45#, 1×10 50#, 1×8 55#, 1×8 60#, 1×5 65#
- Superset: plank position get a 2.5 – 5# plate and do front raises and side raises for each arm; I did about 4 sets of each for 6-10 reps each way
- Power clean 6×3-6 @ 65#, 75#, 80#, 85#, 90#, 85#
- Push press 3×6 75#, 2×5 80#
- Seated dumbbell shoulder press 4×7 30# DBs
- superset bent over rear delt raise head on bench 4×15 (7.5# DBs)
- Upright row (I do 1 arm at a time with heavier DBs) 4×7-8 30# DBs
- superset 3×15 lat raises with 7.5#
- Upright row 4×10 25# DBs
- superset 3×15 lat raises with 10# DBs
- Front raise 3×10 with 15# DB
- superset single arm lat raise 3×12 with 12.5# DB
- 3×10 single arm lat raise 15# DB
- Seated lat raise 3×15 7.5# DB
- Seated bent over rear delt raise 3×10, then standing x 10 reps (5# DBs)
- 4×15 40# Kettlebell swing
- superset plank position lat/front raises (again, love these, did them constantly in today’s workout) with 2.5# plate (10 reps each way – just go to failure here!)
- 3×12 kettlebell swing with 45#
- 3×10 kettlebell swing 50#
- 25# plate front raise 3×12
- superset bent over rear delt raise with cable
WEDNESDAY: LEGS
- Back squat: 10 sets of 3-5 @ 95, 105, 115, 120, 125, 130, 130, 135, 135, 120#
- Front squat: 6 sets of 3-5 @ 95, 100, 105, 105, 105, 110
- Walking lunges: 2×32 holding 30# DBs, then 1×32 with 35# DBs
- Leg press: 7 sets of 8-15 (I start with 4 plates total and do 15-20 reps, then add 25# plate to each side and do another 15 reps, then do 6 plates total for 10-12 reps (2 sets) and then add 25# on each side and do as many reps as possible, then lowering the weight back to 4 plates total with 25# on each side, then just 4 plates total)
- Leg ext superset Ham curls: 5 sets of 15, then sets of 1 leg at a time for 10-12 reps each
- Banded side walks 3 sets of 10 walks per side SQUAT DEEP AND STAY LOW
- 6×15 Calf raises (neutral, turned in, turned out, 2 sets in each position) 110# superset 6×10 squat jumps holding 20# DBs
THURSDAY: BACK
- 6×5 pull-ups (NOT assisted) then 20 assisted pull-ups
- 5×8-10 Close grip pull-downs super-set wide grip cable row
- 5×5 Barbell row 95# superset 10 burpees
- 5×5 Pendlay row 95#
- 4×10 Dumbbell row (40#) super-set straight arm pull-downs (4×10-12)
- Kneeling 1 arm cable row (with a pause) 4×8-10 per arm
- Seated 1 arm cable row (similar to kneeling cable row, pause at the top of the movement) 4×8-10 per arm super-set 4×10 weighted back extensions (35# plate)
- CARDIO: 5×500 meter row,superset 15 HRPU (hand release push-ups)
- 3×15 knees to chest (abs) with feet on rower
FRIDAY: Rest – travel to beach
SATURDAY: Legs & shoulders
-Back squat: 6×5 @ 95, 105, 115, 125, 130, 130 superset plank front and side Lat raises holding 2.5 and 5# plate (obvi 1 arm at a time each way)
-Front squat: 4×5 @ 100#, 2×5 @ 105#
-Seated shoulder press 3×7 (30# DBs) superset bent over rear delt raise 3×15 8# DBs
-Upright row 3×7 (30# DBs) superset 3×15 lat raises 10#
-3×10 15# single arm Lat raise
–3×8-10 plate front raise 25#
-5×15 decline push-ups superset 10 squat jumps holding 20# DBs
-3×10 alternating DB front raise (20# DBs)
-weighted dips on bench 3×15 (35#)
-5×10 box jumps (36″) superset 20 KB Russian twists 30#
Kelly Hayman Fitness 