Monday — Upper Body Max-effort 1) Bench Press: 72.5% of your 1RM x 8, 77.5% x 6, 82.

5% x 4 or more Bodybuilding 2) Flat DB Press: 2 x Max Reps using the same weight for both sets. (Choose a weight that you can get around 20-25 reps with on the first set.) 3A) Seated Overhand-Grip Cable Rows: 4x15 3B) Cable Triceps Pushdowns (straight bar): 4x15 4A) DB Shrugs (2-second hold at the top): 3x15 4B) DB Lateral Raise: 3x15 Finisher 5) Barbell Complex (Deadlift, Bent-over Row, Hang Clean, Push Press, Back Squat) — Do two sets of 10 reps on each exercise. Rest 90 seconds between sets. Wednesday — Lower Body Excite the nervous system 1) DB Squat Jumps, holding 10-pound DB's: 4x6 Max-effort 2) Squat or Deadlift: 72.5% of your 1RM x 8, 77.5% x 6, 82.5% x 4 Bodybuilding 3A) 45-Degree Back Raises (hold weight plate over chest): 3x15 3B) Seated Medicine Ball Twists (feet off ground): 3x20 each side Finisher 4) Timed one-mile run: You can do this on a treadmill or outside on a track. If you're unable to run due to injuries, you can substitute this with two miles on the exercise bike or elliptical. Whatever you choose, make sure you try and complete the distance in the least amount of time. Record your time! Friday — Upper Body 1) Chin-ups (total reps) — Chin-up max + 50% Note: If you got 20 reps when you tested your chin-up max, you would take 50 percent of 20 (10 reps) and add that to your total to make it look like this: 20 reps (max) + 50% (10 reps) = 30 total reps of chin-ups. Break it into as many sets as you need but make sure every rep is perfect. Bodybuilding 2A) Lat Pull-down (Wide, overhand-grip): 2 x Max Reps using the same weight for both sets. (Choose a weight that you can get around 20-25 reps for your first set.) 2B) Standing DB Military Press: 2 x Max Reps using the same weight for both sets. (Choose a weight that you can get around 15-20 reps for your first set.) 3A) "Rolling" Triceps Extensions — 4x8 3B) Hammer Curls (both arms same time) — 4x8

4) Core Circuit: x 2 a. 20 Toe Touches b. 30 Bicycles c. Side Plank x 30 seconds each side Finisher 5) 100 push-ups as fast as possible. Record the time it took you to complete all 100

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