FRIDAY 1B

Lunch Workout:

SEATED Barbell Shoulder Press

3 x Warm-up Sets

4 x Percent MAX (5 REPS)


Deadlift

3x Warm-up Sets

3x Reverse Pyramid Sets(8/10/12)


superSet 1 (3 sets of each exercise)

weighted dips

Cable Rotator curl


Superset 2 (3 sets of each exercise)

Barbell Shrugs

Dumbbell KickBACK


Mid-Day Workout:

​1.5 Mile Walk

WORKOUT

I am following a strength training schedule designed for increasing primary lifts while Adding complimentary Sets.


This is not a beginner training program. if i have enough people reach out for advise i will add a page of some beginner/intermediate workouts

Thursday


MORNING START:
JUMPING JACKS(20)
WEIGHTED CRUNCH(20)
AB ROLL OUT(20)
WEIGHTED LEG RAISE(10)
WeIGHTED REVERSE CRUNCH(10)
JACKKNIVES(40)
WEIGHTED SIDE BENDS(10)
WEIGHTED RUSSIAN TWIST(40)
OBLIQUE V SITUPS(10)
BICYCLE SITUP(20)


Lunch Workout:

Swimming


Mid-Day Workout:

1.5 Mile walk

FRIDAY 1A

Lunch Workout:

Barbell Shoulder Press

3 x Warm-up Sets

3 x Reverse pyramid sets (8/10/12)


Deadlift

3x Warm-up Sets

4x percent max (5 reps)


superSet 1 (3 sets of each exercise)

weighted dips

dumbbell lateral raise


Superset 2 (3 sets of each exercise)

cable facepull

cable tricep pushdown


Mid-Day Workout:

​1.5 Mile Walk

MONDAY 1A

​Lunch Workout:

Barbell Squat

3 x Warm-up Sets

3 x Reverse pyramid sets (8/10/12)


Weighted chin-ups

3x Warm-up Sets

3x reverse pyramid sets (8/10/12)


superSet 1 (3 sets of each exercise)

wide grip lat pull down

leg extensions


Superset 2 (3 sets of each exercise)

straight arm pull down

calf raises


Mid-Day Workout:

1.5 Mile Walk

MONDAY 1B

​Lunch Workout:

Barbell Squat

3 x Warm-up Sets

4 X Percent MAX(5 Reps)


Weighted chin-ups

3x Warm-up Sets

4 X PERCENT MAX(5 REPS)


superSet 1 (3 sets of each exercise)

Close Grip  pull down

Weighted Lunges


Superset 2 (3 sets of each exercise)

Body Weight Pull UPs

Sled PUSH


Mid-Day Workout:

1.5 Mile Walk

WEDNESDAY 1A

Lunch Workout:

Barbell row

2 x Warm-up Sets

3 x Reverse pyramid sets (8/10/12)


barbell Bench Press

3x Warm-up Sets

3x reverse pyramid sets (8/10/12)


superSet 1 (3 sets of each exercise)

hammer strength incline press

barbell curl


Superset 2 (3 sets of each exercise)

machine chest flys

cross body barbell curls


Mid-Day Workout:

1.5 mile walk

Tuesday 


Morning Start:

jumping jacks(20)

Weighted Crunch(20)

Ab Roll Out(20)

Weighted Leg Raise(10)

Weighted Reverse Crunch(10)

Jackknives(40)

weighted side bends(10)

weighted russian twist(40)

oblique v situps(10)

bicycle situp(20)


Lunch Workout:

Swimming


Mid-Day workout:

1.5 mile walk

WEDNESDAY 1B

Lunch Workout:

Hammer Strength ISO Row

2 x Warm-up Sets

3 x Reverse pyramid sets (8/10/12)


barbell Incline Bench Press

3x Warm-up Sets

3x reverse pyramid sets (8/10/12)


superSet 1 (3 sets of each exercise)

hammer strength DeCLINE press

barbell curl


Superset 2 (3 sets of each exercise)

machine chest flys

Static Dumbbell curls


Mid-Day Workout:

1.5 mile walk