SUNDAY: Rest
MONDAY: SHOULDERS
- Barbell press 5×8-10 varying weight
- Push press 5×6-10 varying weight
- Seated shoulder press 3×7 heavy
- Standing shoulder press 6×7 reps with varying weight
- Upright row 5×10
- Rear delt raise: 4×15-20 with head on bench, 3×15 without resting head on bench
- Lat raise 3×15 seated, slow and controlled, 9×15 standing with varying weight
- Leaning lat raises 6×15-20 (3 sets with 20# 3 sets with 15#)
- Kb swing 3×12 50#
- Single arm KB swing 3×12 per arm 35#
- Clean & press 3×12 65# (aiming for unbroken reps)
- 2×400 meter row superset 12 burpees
- Plank front/side raises with varying weight 10 reps each
- Rear delt cable pulleys 3×20
- 2 sets 5 pull-ups
TUESDAY: LEGS
- after warmup of 100 air squats, walking lunges, run in place/high knees and leg swings:
- Back squat: 1×10 @100#, 1×8 110#, 1×6 120, 1×5 130, 2×4-5 135, 2×6 120
- superset 6×5 pull-ups (always strict)
- Walking lunges: 6×16 with 2 35#DBs
- Bulgarian split squats: 6×8 per leg holding 2 25# DBs, including 6 20-25 second squat holds (without weight); then an additional 45 second hold per leg after
- Plie squat 6×10 90# DBs
- superset 3×20 weighted calf raises
- 3×15 tricep pushups (be sure to go all the way down and lock elbows out!)
- Leg extensions/ham curls 5×15
- Front squat 3×5-6 with 85, 90#
- STRETCH!
WEDNESDAY: rest
THURSDAY: CHEST/CARDIO/SQUAT/MORE CARDIO/MORE CHEST
AM WORKOUT:
- Morning workout turned out to be a bust! I did bench press 4×7 with 70, 75#
- Cardio: walk 30 mins; run 10 mins with some burpees…I felt sluggish and awful…so I will be going back tonight::
NIGHT WORKOUT:
- Bench press 5 sets (I am using program of Starting Strength)
- Incline DB press 3 heavy sets of 7
- DB bench press 3 sets 10
- Dips on bench with feet up on a second bench – 3×10 35# plate in lap – go deep and fully extend/lock elbows-should burn!
- DB flies 4×10 with 20s
- Decline pushups 5 sets 12 superset abs – KB russian twist with 30# KB (4×20)
- 4x: row 500 meter superset 15 plank knees in-out (feet on rower, one of my fav ab workouts)
- 3×12 lat raises 15# DBs
- 3×12 lat raises 12.5# DBs
- 3×15 lat raises 10# DBs
- toes to bar 3×6
- 1 plank hold 1:15
- 4 sets 50 weighted bicycle crunches; 2×50 mountain climbers w hands on medicine ball
- farmer walks 4 sets to failure with 50# dbs and 45# dbs
FRIDAY: BACK
- Deadlifts : starting strength program – check them out here
- Superset 6 sets 5 pull-ups – strict
- Barbell row 3×5 with 85 # and overhand grip
- Barbell row 3×5 95# underhand grip
- DB row: 3×8 45#
- DB row: 1×5 50#
- DB row 3×10 with 2 30# DBs
- superset kneeling cable row 3×10 per arm then 2 sets of 15 per arm with lighter weight
- Seated wide grip cable row 4×10
- superset close grip pulldowns 4×10
- Seated row 3×10
- superset 4×12 back extensions with 35# plate
- Seated single arm cable row 3×10 per arm
- 5×500 meter row AS HARD AS POSSIBLE. PUSH YOURSELF. Rest 30-45 seconds max between rows
SATURDAY: Circuit
- 6 rounds:: 12 kettle bell squat 40#, 10 handstand push-ups, 20 lunge jumps, 10 burpees
- then 6 mins nonstop of: 10 kettle bell squat 50#, 10 triceps push-ups
done. I wasn’t fully feeling the workout today and I severely bruised my knuckle on my left hand Friday so I had to modify what I did at the gym today.
Kelly Hayman Fitness 