Full Body Workout B:
|
Exercise Number |
Exercise |
Week 1 Sets/Reps |
Week 2 Sets/Reps |
Week 3 Sets/Reps |
Week 4 Sets/Reps |
Week 5 Sets/Reps |
Week 6 Sets/Reps |
|
A1 |
Conventional Deadlift |
5 reps (10RM) for 6-min |
5 reps (10RM) for 8-min |
5 reps (10RM) for 10-min |
5 reps (10RM) for 12-min |
5 reps (10RM) for 14-min |
5 reps (10RM) for 15-min |
|
A2 |
Chest Supported Dumbbell Row |
5 reps (10RM) for 6-min |
5 reps (10RM) for 8-min |
5 reps (10RM) for 10-min |
5 reps (10RM) for 12-min |
5 reps (10RM) for 14-min |
5 reps (10RM) for 15-min |
|
B1 |
Bulgarian Split Squat |
5 reps/L/R (10RM) for 6-min |
5 reps/L/R (10RM) for 8-min |
5 reps/L/R (10RM) for 10-min |
5 reps/L/R (10RM) for 12-min |
5 reps/L/R (10RM) for 14-min |
5 reps/L/R (10RM) for 15-min |
|
B2 |
Single Arm Dumbbell Overhead Press |
5 reps/L/R (10RM) for 6-min |
5 reps/L/R (10RM) for 8-min |
5 reps/L/R (10RM) for 10-min |
5 reps/L/R (10RM) for 12-min |
5 reps/L/R (10RM) for 14-min |
5 reps/L/R (10RM) for 15-min |
|
C |
Barbell Complex* |
3x6/ exercise |
3x8/ exercise |
3x6/ exercise** |
3x8/ exercise** |
3x6/ exercise*** |
3x8/ exercise*** |
|
D |
Inverted Suspension Row |
100 as fast as possible |
100 as fast as possible |
100 as fast as possible |
100 as fast as possible |
100 as fast as possible |
100 as fast as possible |
*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior
Cardio Workout 1
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.
- Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
- Perform 30-sec Elbow Plank on the exercise ball.
- Perform another 30-sec hill sprint.
- Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
- Perform another 30-sec hill sprint.
- Perform 30 ab wheel rollouts from your knees.
Repeat this total sequence 8-10 times through.
Finish with a 5-10 minute general cardiovascular cool down.
