Workouts of the Week

MONDAY UPPER +GLUTES
1)Power cleans: 95x3/115x3x3 Ring pullups x10
2a)Military press: 75x5/80x5/80x5/75x5/75x5
2b)DB chest supported row: 45x10/50x8/50x8/45x8
3a)DB chest press: 40x8/50x7/6/6
3b)Hanging leg raises: 1x10/3x8
4)Glute circuit:
Seated band abductions: 3x25-30
Band hip thrusts: 3x15
Back extensions: 25x3x12
5)Farmer's walks 155x3x35 seconds + Pullaparts 4x20

WEDNESDAY LOWER BODY
1)Front squats: 135x3/140x3/3/3/135x7
2)Glute ham raise: 0x8/10x8/15x6/20x6/20x6
3)Leg press: 230x10/250x10/280x10/280x10
4)Banded hip thrusts: 135x15/12/12
5)Band clams: 3x20
6a)Calf raises: 5x10
6b)Lsit hold: 3x20 seconds

FRIDAY UPPER BODY
1)Neutral grip pullups: 0x6/25x5/30x3/3/3/ Wide grip: 6/6/8
2)Bench press: 105x5/110x5/5/5/105x5(wide grip)
3a)Cable wide grip row: 120x6/105x8/100x8/85x12
3b)Handstand pushups: 7/6 /DB overhead press: 30x9/27.5x10
4)Lateral raise: giant set to 50 reps
5)Reverse decline bench crunch: 15/12/12/10
6)Cable curls: giant set to 35 reps

SATURDAY LOWER BODY
1)Hip thrusts: 135x10/185x6/205x6/235x6/245x6/255x6
2)Squats: 135x8/155x3x8
3a)Cable pullthroughs: 3x12
3b)Bulgarian split squats: 30sx2x8/Goblet style: 30x10
4a)Leg curls: 3x12
4b)Band walks: 3x15
Prowler push: 3 sets low handles, 3 sets high handles



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