4 weeks of hell
HOUSE IS SOLD. BACK FROM CALI. HEALING NICELY. TIME TO PLAY.
EQUIPMENT NEEDED THIS WEEK:
BARBELL
DUMBBELLS
INCLINE BENCH
BAR FOR PULLUPS
LAT PULLDOWN MACHINE
BOX/BENCH FOR STEP UPS
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
IMPORTANTE! - AT THE END OF EACH WORKOUT YOU MUST DO ONE OF THE FOLLOWING:
2400M ROW FOR SPEED AND TEXT ME THE TIME
2400M SKIERG FOR SPEED AND TEXT ME THE TIME
DAY ONE - PUSH HEAVY
BENCH PRESS
perform 6 X 10 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS
Rest foR 60-90 SEC
barbell BACK squat
4 SETS OF WORK
1 X 5 @ 75
1 X 3 @ 85
1 X 1 @ 90
1 X 5 @ 80
Rest for 1-2 minutes
DUMBBELL INCLINE PRESS
PERFORM 3 X 10-12 REPS
REST 60-90 SECONDS BETWEEN SETS
OVERHEAD PRESS
PERFORM 3 X 10-12 REPS
REST 60-90 SECONDS BETWEEN SETS
CAN USE KETTLEBELLS OR DUMBBELLS
DAY TWO - HINGE HEAVY
DEADLIFT (OR SUMO)
perform 6 X 10 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS
Rest foR 60-90 SEC
pull ups or lat pull downs
4 SETS OF WORK
1 X 5
1 X 3
1 X 1
1 X 5
Rest for 1-2 minutes
USE BANDS IF NECESSARY ON PULLUPS
GHD BACK EXTENSION
PERFORM 3 X 10-12 REPS
REST 60-90 SECONDS
DUMBBELL or kettlebell renegade row
perform 3 X 12-15/SIDE
REST 45-60 SECONDS
CAN HOLD ONTO BAR INSTEAD OF SLINGS IF YOU ARE UP FOR IT ;-)
DAY THREE
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO FUEL UP AND RECUPERATE.
DAY FOUR -sQUAT HEAVY
back squat
perform 6 X 10 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS
Rest foR 60-90 SEC
BENCH PRESS
4 SETS OF WORK
1 X 5 @ 75
1 X 3 @ 85
1 X 1 @ 90
1 X 5 @ 80
Rest for 1-2 minutes
bACK lUNGE TO hIGH kNEE
perform 3 X 10-12 REPS/LEG
REST FOR 45-60 SECONDS
DONE AT BODYWEIGHT AND FOR EXPLOSIVE POWER
WEIGHTED STEP UPS
PERFORM 3 X 10-12 REPS/LEG
REST 60-90 SECONDS BETWEEN SETS
CAN USE KETTLEBELLS OR DUMBBELLS
DAY FIVE - PULL HEAVY
LAT PULLDOWN OR PULL UPS
perform 6 X 10 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS
Rest foR 60-90 SEC
SUMO DEADLIFT
4 SETS OF WORK
1 X 5 @ 75
1 X 3 @ 85
1 X 1 @ 90
1 X 5 @ 80
Rest for 1-2 minutes
SINGLE ARM dumBbell ROW
PERFORM 3 X 10-12 REPS PER ARM
REST FOR 45-60 SECONDS BETWEEN SETS
cABLE ez cURLS
PERFORM 3 X 10-12 REPETITIONS
REST FOR 60-90 SECONDS BETWEEN SETS