Workout Summary
Monday
Title: Bro Chest and Tris (Bro adds Bis)
Round 1
3 x 8 Reps of One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)
3 x 8 Reps of Dips
3 x 8 Reps of Chin-Ups
Round 2
3 x 8 Reps of One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)
3 x 8 Reps of Dumbbell Curls (1 = Both Arms)
3 x 8 Reps of Dips
Round 3
3 x 8 Reps of Bench Press
3 x 8 Reps of Chin-Ups/Assisted Chin-Ups
3 x 8 Reps of Cable Pushdown
Tuesday
Title: Cardiovascular
2 Hours of Soccer Scrimmage
Wednesday
Title: Rest
Thursday
Title: Rest
Friday
Title: Shoulders, Traps, and Back
Round 1
3 x 8 Machine Shrugs
3 x 8 Lateral Raises
3 x 8 Dumbbell Bent-Over Row
3 x 60 Second Planks
Round 2
3 x 8 Dumbbell Shrugs
3 x 8 Barbell Behind Neck Press
3 x 8 Lat Pulldown
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Dumbbell Shrugs
3 x 8 Barbell Behind Neck Press
3 x 8 Dumbbell Bent-Over Row
3 x 15 Second Hold Pelvic Lifts with Feet on Exercise Ball
Saturday
Title: Rest
Sunday
Title: Legs
Round 1
3 x 8 Barbell Squats
3 x 8 Lying Leg Curls
3 x 8 Machine Calf Raises
3 x 8 Crunches
Round 2
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 8 Captain's Chair Leg Raises
Round 3
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups
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