bf UTA LIL Sa a ETATAT ESTES DMV RSA RSNA 1B. Banded Face Pulls x 5 reps with 6 second holds between sets of squats Arliss epacssee OU Rs RL dL 2B. Banded Face Pulls x 6 reps with 6 second holds between sets of bench press Tansee be RAV Nsa eda 3B. Banded Face Pulls x 5 reps with 5 second holds between sets of pawerbombs Ca ENS bd eran ere 5. Seated Barbell Curl Plus -3x 12 RM eee ON Sere ara BSUS sae For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. aySy UT LN eR Issn Giese HD) 2. DB Farmer's Carry on Toes x 50 steps (25 right/left steps each) Ba C Ecce der Mane eerste MS ne) “Use a combined DB weight that equals your bodyweight “Rest just 10 seconds between exercises. “Ifyou must drop weights, pick them back up as quickly as possible “Rest | to 2 minutes between rounds eK A Pa ye PORT agaN ATUETO SECA SD aCe Sg Used Pan DB Urlachers x 100 reps (Use 12RM for DB Side Lateral Raise) SHENAE (Use twice the weight of Urlacher in just one dumbbell. For instance, if you use 30Ib DB's for Urlachers, use one 6OIb aoe) THOS OAS ICSD WUC scene scr (oe etc) eH H Crue RUC mE UU ENTe VEN es om You may bounce back and forth between exercises as you wish. “Each press of the DB overhead during a Grave Digger counts as one rep. Therefore, you will be doing 0 up and overs to the right and 50 to the left tt Blt 4elf 1A. DB Double Overhead Carry x 30 steps (15 right/left steps each) 1B. DB Double Overhead Carry on Toes x 30 steps (15 right/left steps each) 1C. DB Standing Calf Raise x F (**count your total reps across all rounds to failure) “Use a combined DB weight that equals 1/2 your bodyweight at SURSeS A ance “Ifyou must drop weights, pick them back up as quickly as possible OAS an smn PORT agaN | SAT TU UU a UTS OA Ra Ren Rea 1B. Banded Face Pulls x 6 reps with 6 second holds between sets of deadlifts PAM THEE LaLa ucctser BOLE URTV Reds UR LU 2B. Banded Face Pulls x 5 reps with 5 second holds between incline bench press 3A. Barbell Front Squats - 4x 10 RM,8 RM,6 RM,6 RM 3B. Banded Face Pulls x 5 reps with 6 second holds between sets of front squats Ce CTEM arb UeranVEer HELE BU Belge) oe Seer aera MarR Urls ase da SSA For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. ayMONDAY TOTAL BODY WORKOUT - WEEK 2 IRIAN O CR Ree 1B. Banded Face Pulls x 5 reps with 6 second holds between sets of squats A lisse acess ee OOD AAC eI 2B. Banded Face Pulls x 5 reps with 6 second holds between sets of bench press Een See Re RLU AL AMMEN ELS e CUA TERTUU MUS MU EUSAU ATE AYU CAFU See Un rau Ee HL 5. Seated Barbell Curl Plus-3x 12 RM eee Nera rac “Rest time is 2 min between sets. For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. aySy ST ELD eR IS Casi Miser HD) 2. DB Farmer's Carry on Toes x 50 steps (25 right/left steps each) BAU ES CMe am OMe CUTAN CATO aC NN ERIE 2 4) “Use a combined DB weight that equals your bodyweight “Rest just 10 seconds between exercises. “Ifyou must drop weights, pick them back up as quickly as possible “Rest | to 2 minutes between rounds eK A Pa ye PORT agaN ATMOS eral Usa Pa DB Urlachers x 120 reps (Use 12RM for DB Side Lateral Raise) WEY Telepathy Sea ESSE SERS Eee TR DULL e at DB Crush Grip Goblet Squats x 120 reps (Use same weight as used on Grave Diggers) “Complete 120 reps of each exercise in any order in good form as quickly as possible, AUT eee “Each press of the DB overhead during a Grave Digger counts as one rep. Therefore, you will be doing 60 up and overs to the right and 60 to the left tt Blt 4THURSDAY Ue US Rent oD) STE UE AOD LORS) 1C. DB Standing Calf Raise x F (**count your total reps across all rounds to failure) “Use a combined DB weight that equals 1/2 your bodyweight “Rest just 10 seconds between exercises. *Ifyou must drop weights, pick them back up as quickly as possible SPAM es a an ya DeadaN | STU CTU Ra ss 4 Renee ec Re Ree PACU EID OCU UTIUMES EUAN ones STIG er KY PMU ae ucssee OL ATV ASM Aas 28. Banded Face Pulls x 5 reps with 5 second holds between incline bench press BUPA See Oc RS RAE 3B. Banded Face Pulls x 5 reps with 5 second holds between sets of front squats ce TEM ee b a Uaranier aeLL Hr lors @ Ue yan re 6. Plate Trap Raises - 2 x 12-15 RM ESSA ae For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. ayMONDAY ATU COTO Tt) STATUTES OCR AU OaLU 1B. Banded Face Pulls x 5 reps with 6 second holds between sets of squats AAT LSee ee eem asa eda 2B. Banded Face Pulls x 5 reps with 6 second holds between sets of weighted dips BUREAU See DAUR RRR 3B. Banded Face Pulls x 6 reps with second holds between sets of dead rows 4, Snatch Grip RDL-3x10-12 RM 5. DB Floor Clean to Push Press - 3x 10-12 RM 6. DB Prone Press - 2x 12-15 RM SUPA For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. ayTUESDAY 1, DB Farmer's Carry x 50 steps (25 right/left steps each) 2. DB Farmer's Carry on Toes x 50 steps (25 right/left steps each) RAPS CMe am Ome CUMIN ee MTO ACC NB ERODES 3 4) “Use a combined DB weight that equals your bodyweight “Rest just 10 seconds between exercises. “Ifyou must drop weights, pick them back up as quickly as possible “Rest | to 2 minutes between rounds eK A Pa ye PORT agaN ATWO spa Cond (sara WESSON USAR ele SC) WEY LTD aU Sea Ue RSE eS EeRSRSSg Eeee TR PLLA at DB Crush Grip Goblet Squats x 130 reps (Use same weight as used on Grave Diggers) “Complete 130 reps of each exercise in any order in good form as quickly as possible, You may bounce back and forth between exercises as you wish. “Each press of the DB overhead during a Grave Digger counts as one rep. Therefore, you will be doing 65 up and overs to the right and 65 to the left PRISON BREAKelf PR ane NCR USE UR ast oD) 1B. DB Double Overhead Carry on Toes x 30 steps (15 right/left steps each) 1C. DB Standing Calf Raise x F (**attempt to beat your rep total from last week) “Use a combined DB weight that equals 1/2 your bodyweight ae SPAR ea ee cL “Ifyou must drop weights, pick them back up as quickly as possible SAMS an een PORT agaU | TUCO Ra ts Ree Oc Ra Ree PACU EEE SD eC UA UIUMES EUAN abso STIG er UN PATTI Cer MURS LV Red Re 2B. Banded Face Pulls x 5 reps with 5 second holds between sets of push presses Ree Dae RLS SACU Eee CUA ES HOLTON en ese HAY CCAR aan Seba ara 5. Kneeling DB Shrugs - 3x 10-12 RM Pace car oserae aan * Rest time is 2min between sets. For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. ayMONDAY eA TU CUT Ta URINE See eta Rene 1B. Banded Face Pulls x 5 reps with 6 second holds between sets of squats TUS eh ee eeu 2B. Banded Face Pulls x 6 reps with 6 second holds between sets of weighted dips BUREAU See De WAL URAL e-OaL 3B. Banded Face Pulls x 6 reps with 6 second holds between sets of dead rows CTH erp atari 5. DB Floor Clean to Push Press - 3x 10-12 RM a arses dab BS SPAMU Sa For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. aySy ST ELD eR IS Casi Miser HD) 2. DB Farmer's Carry on Toes x 50 steps (25 right/left steps each) BAU ES CMe am OMe CUTAN CATO aC NN ERIE 2 4) “Use a combined DB weight that equals your bodyweight “Rest just 10 seconds between exercises. “Ifyou must drop weights, pick them back up as quickly as possible “Rest | to 2 minutes between rounds eK A Pa ye PORT agaN AARON sp an Cao (US ara DB Urlachers x 150 reps (Use 12RM for DB Side Lateral Raise) WEYL TaD a UEC Sea ESSE SERS Eee TR DULL e at DB Crush Grip Goblet Squats x 150 reps (Use same weight as used on Grave Diggers) “Complete 150 reps of each exercise in any order in good form as quickly as possible, AUT eee “Each press of the DB overhead during a Grave Digger counts as one rep. Therefore, you will be doing 75 up and overs to the right and 75 to the left PRISON BREAKTHURSDAY 1A. DB Double Overhead Carry x 30 steps (15 right/left steps each) 1 TU EATEN RUMOURS USACE USCS] 1G. DB Standing Calf Raise x F (**attempt to beat your rep total from last week) “Use a combined DB weight that equals 1/2 your bodyweight aU RSSeS A ance SSO ea UTE eE Sto E gst p “Rest to 2 minutes between rounds eK A Pa ye PORT agaU | STU CTU Ts OTS Oc Re eu ea 1B. Banded Face Pulls x 5 reps with 6 second holds in between sets of deadlifts Ie eee RSL Ue- GL 2B. Banded Face Pulls x 5 reps with 5 second holds between sets of push presses Ree S ee Deed Rene 3B. Banded Face Pulls x 5 reps with 6 second holds between weighted chins CCAHTE age ba ara 5. Kneeling DB Shrugs - 3x 10-12 RM 6. DB Rear Delt Raises - 2x 12-15 RM “Rest time is 2 min between sets. For exercises that feature a superset with face pulls you will complete the face pulls during your 2 min rest period. ayTPE TOUR AU) LRSM ee CR ORS HOC SP eg DB Bench Press (12RM) - Venom Set x12 Minutes SEU PI SABES (P4ul ed et ab OPAL UT PTAA au Ves SU @ AL OTs Perform one exercise at a time. Start a clock and let it run for 12 minutes. In the first minute, complete 1 PUAN eaU MIU Pac Sea eC ae ea final minute before the clock strikes 12. If you have torest at any point you can do so by performing RESTS CUM AMT EC Ue nO ECOSUN ane] done with one exercise, rest 3 minutes and proceed to the next, performing it in the same fashion. Total up the number of rounds you were able to complete across all 3 exercises for your final challenge score. TRAIN LIKE BANEPSU MELO st 1 Ns UT CME Ea UA CUM EURO TA cra eae VT ASU Ee eae Basix: Burned by BaneLess than 20 Minutes