TUESDAY

07/10/18: TUESDAY

The next 3 weeks (Monday 07/09/18 - Friday 07/27/18) will see a totally different approach to our training. We are going back to frequency, we've done this before but not for a long while. 

Frequency will see each body part worked almost every workout. This means poundage will be lighter than normal (no more than 60% of max for the first week). One or two compound movements will be featured in each workout. This will help keep the number of exercises to a reasonable number each workout.

Fitness, kettlebell, & cardio will also make their appearances.

Warm Up:

- perform enough reps of each exercise to get your body heated up.

Work: 4 sets/ 9 reps on ALL

- quad: leg extension

- hamstring: good mornings: barbell OR band

- calf: your choice

- chest: cable fly

- back: dumbbell row: R/ L

- shoulder: dumbbell over head press

- triceps: dumbbell kick backs: R/ L

- biceps: seated dumbbell curl

Work: 15 - 20 minutes depending on time

- 1 minute work/ 30 seconds recovery

- alternate exercises: 

- run, row, or ride

- kettle double clean