MONDAY: Tighten & Tone
A.
6 sets: (30 seconds rest btw sets)
16 Weighted in place reverse lunges (DB in each hand)
B.
6 sets: (30 seconds rest btw sets)
8 Front squats (3 sec negative)
C.
6 sets: (30 seconds rest btw sets)
8 Barbell bench press (3 sec negative)
D.
6 sets: (30 seconds rest btw sets)
8 Lateral raises (3 sec negative)
TUESDAY: Lean Cuisine
A.
3 sets: (30 seconds rest btw sets)
30 Unbroken wall balls
B.
6 sets: (30 seconds rest btw sets)
8 Power cleans @ 50-60% of 1RM
C.
5 sets: (30 seconds rest btw sets)
8 Barbell curl (3 sec negative)
D.
1 set:
100 Tricep extensions
E.
4 sets: (30 seconds rest btw sets)
8 Seated shoulder press
WEDNESDAY: Butts & Guts
A.
Use any machine:
5 Rounds:
1:30 on, :30 sec slow
B)
12 Minute AMRAP:
10 Pull ups
10 SDHP
10 Burpees
THURSDAY: The Magic Sauce
“The Chief”
5 Rounds:
3 Minutes on, 1 minute off:
3 Power Cleans
6 Push-Ups
9 Air Squats
**Pick up each set where you left off when the last ended.
FRIDAY: Freaky Friday
A.
6 sets: (30 seconds rest btw sets)
8 Bent over reverse flys (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Arnold press (3 sec negative)
C.
4 Rounds for time:
24 Sit ups
12 Toes to bar
200m run