Workouts Week of 1/29/18 – 2/3/18

SUNDAY – sprint (instructor) training all day ~ google les mills sprint! amazing workout!!!! To be exact I went through the 30 min class about 3 times total today.

MONDAY – chest/arms/core

• 4×10 incline bench press (working sets at 65#)
• 4×10 barbell bench press (working sets around 65#)
• 3 rounds of 10-12 landmine bar press (10# weight on bar) + 3×10 floor dumbbell press (I used 30s for one set and 35# DBs for second 2)
• 4×15 seated wide chest press + 4x failure DB bicep curls (15s; 20s)
• 3x DB tricep kickback with 12.5s and 15s + cable bicep curls (challenging weight for ~15 reps)
• CORE: 2×20 weighted hollow rocks, 2 x failure bicycle crunches, 2×15 leg raise with hip crunch

TUESDAY – back

• warmup: 5 sets close grip pulldowns (10-15 reps) + straight arm pulldowns 15-20 reps
• 4×10-15 dumbbell row (I used 35, 40, 45#) as many reps with good form
• 4×12-15 barbell row working from 45, 65, 75#
• 4×12-15 landmine bar row (I worked up to 55# for 2 of the 4 sets)
• 4x assisted pull-ups with full extension + 4×15 rope face pulls
• 3x HIGH REP rear delt cable pulley + 3×15 DB rear delt fly (seated)
• Finish w 3 rounds weighted back extensions and more core ~ weighted hollow rocks and laying back extensions

WEDNESDAY – legs

• Warmup of body weight squats, step ups
• Barbell back squats 5x 10-12 working up to 125#
• 4 rounds: 15 hip thrust (135,155,175#) + 15 Bulgarian split squats (with DBs – 15s and 20#)
• 3×15 V squat + 3×20 DB RDLS
• 3×20,15,15 leg press
• Ham curls + leg extensions 3 rounds each to failure (75-80#)
• 3×12 butt blaster + 1 min weighted wallsit
• 3x failure each leg clamshells

THURSDAY – cardio – SPRINT (indoor cycling/HIIT training) + core work. Weighted planks 3 rounds 1:30 + 3x weighted hollow rocks to failure + v ups

FRIDAY – shoulders/RPM (indoor cycle)

• 4 rounds 12-15 barbell OH press (45,55,60#) + 4 rounds upright row (working up in weight; 30# DBs for me)
• 4 rounds Seated Arnold press(20s) 12 reps + standing lateral raise 15-20 reps (10s, 12.5s)
• 4 rounds 15 Plate front raise (25 and 35#) + DB snatch (10 per arm, 30#)
• External rotation 2 x 20 each arm
• Landmine bar press 3×12 (10# plate)

SATURDAY – legs-hamstring/glute focus

• Warmup – 80 walking lunges, 2 x 30 clamshells each leg, banded sumo walks
• Barbell RDLS 5×12 (95, 105#)
• Hip thrust 4×20,18,15,12 @ 135, 155, 185
• Weighted stepups (50#) 5×12 e leg + 4×10-15 hamstring curls (75-85#)
• Single leg squat w DB 3×10 e leg + 4xbutt blaster 10-12 reps increasing weight each round
• 2×15 1.5 reps DB RDLS with lighter weight (30# DBs, burnout sets)
• Finish with seated abduction, 3×25-30 reps @135-145#
• Weighted hollow rocks 2×20

SUNDAY – RPM + walk 15 mins hills + core work (weighted hollow rocks, v ups, tuck ups, weighted bicycle crunches, leg raises etc.)