Sexauer 11.13.20 - FOUR WEEKS
SPEAK UP ON NECK/SHOULDER ISSUES THAT MAY ARISE BUT THESE SHOULD BE SHORTER WORKOUTS. AND MAYBE EVEN A BIT CHALLENGING :-)
This is going to be very helpful as we navigate thru Thanksgiving and Christmas…….
EQUIPMENT NEEDED THIS WEEK:
BARBELL/EARTHQUAKE BAR AND RACK WITH VARIOUS WEIGHTS
DUMBBELLS WITH VARIOUS WEIGHTS
RUBBER RESISITANCE BANDS
KETTLEBELL
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.
DAY ONE - CHEST & bACK
FLAT DB CHEST pRESS
COMPLETE 10 REPS IN PERFECT FORM.
MOVE TO NEXT MOVEMENT AND BEGIN INSIDE OF 10 SECONDS.
DOUBLE DB bent over row
COMPLETE 10 REPS IN PERFECT FORM.
REST 90 SECONDS AND REPEAT THE BENCH/ROW COMBO
REPEAT THIS PAIRING FOR 6 ROUNDS OF 10 REPS...YES, SIX ROUNDS OF 10 REPS
VIDEO SHOWS BB, BUT SUB TWO DB’S
BANDED CHEST FLY
3 SETS X 12 REPS/SIDE
REST 60 SECONDS & REPEAT
ONE ARM DUMBBELL ROW
3 SETS X 12 REPS/ARM
REST 60 SECONDS & REPEAT
FINISH DAY ONE WITH steady state ROW OR BIKE for 1.75-5.0 miles (depending on just how sore you are)
DAY TWO - off
DAY THREE - lEGS & aBS
GOBLET SQUAT
COMPLETE 10 REPS IN PERFECT FORM. (find a weight you could own for 12-15 reps and use that weight)
MOVE TO NEXT MOVEMENT AND BEGIN INSIDE OF 10 SECONDS.
SUMO DEADLIFT
COMPLETE 10 REPS IN PERFECT FORM.
REST 90 SECONDS AND REPEAT THE COMBO
REPEAT THIS PAIRING FOR 6 ROUNDS OF 10 REPS...YES, SIX ROUNDS OF 10 REPS
CAN USE NORMAL DEADLIFT STANCE IF PREFER
STability Punches
3 SETS X 20 REPS/side
HOLLOW OUT
3 SETS X :30-:45 HOLD
FINISH DAY three WITH steady state cardio for 1.75-5.0 miles (depending on just how sore you are) & FINISH DAY three WITH MOBILITY WORK
DAY FOUR - OFF
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.
DAY FIVE - SHOULDERS, TRIS/BICEPS
TRCIEP EXTENSIONS
COMPLETE 10 REPS IN PERFECT FORM. (GUESS)
MOVE TO NEXT MOVEMENT AND BEGIN INSIDE OF 10 SECONDS.
DB HAMMER CURLS
COMPLETE 10 REPS IN PERFECT FORM.
REST 90 SECONDS AND REPEAT THE COMBO
REPEAT THIS PAIRING FOR 6 ROUNDS OF 10 REPS...YES, SIX ROUNDS OF 10 REPS
DUMBBELL lATERAL rAISES
3 X 12-15 REPS/ARM
DUMBBELL REVERSE FLYES
3 SETS X 12-15 REPS/ARM
FINISH DAY three WITH steady state ROW OR RIDE for 1.75-5.0 miles (depending on just how sore you are) & FINISH DAY three WITH MOBILITY WORK