Daily Workout: Sep 4, 2018
General Warm Up
2×10 PVC Pipe pass through
25 Dumbbell Bench Press
25 Tricep Push Down
25 Face Pull (banded or cable)
This is dynamic for warm up. Use light weight
this should be done in 15 min
Work up to Heavy Floor press
10 @ 45 lb barbell or 2 x 15 lb dumbbell
8 @ 65 lb barbell or 2 x 20 lb dumbbell
6 @ 75 lb barbell or 2 x 25 lb dumbbell
4 @ 95 lb barbell or 2 x 30 lb dumbbell
2 @ 105 lb barbell or 2 x 35 lb dumbbell
Work singles until you can no longer lift.
*If you are unable to get to these weights listed above, take slower jumps or use the same weight for reps 8 and 6 then jump up heavier for 4 reps. Make sure you do what you are capable of doing.
12 Skull Crushers. You can use barbell or dumbbells. Start off light and work your way up to a weight you are capable of doing 12 reps with.
Rest 60 seconds between sets.
20 Lat Pull-Downs. Use cable machine or bands and PVC pipe if you don’t have access to cable machine.
60 Sec Rest between sets.
10 Front Raise
10 Lateral Raise
10 Inverted Fly
Each movement is done in order with no rest. Use 2 x 5-10 lb dumbbells
60 Sec Rest between sets
8 Chin Ups
8 triangle Push-Ups (You can do these off a ball which I find to be easier on the wrists, and you can place the ball on box or bench if unable to do off the floor)
10/10 Alternating Bicep Curls @ 2 x 15-30 lbs.
30-60 Sec Rest between sets
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)