MONDAY

08/13/18: MONDAY

Warm Up: 

- 2 hand kettle swing: 50 reps

- 16 - 20 " box step ups: 25R/ 25L

Work: Lower Body: light - medium poundage

- super set the like set & rep counts if you want

- quad: lunge (back foot elevated): 3 sets/ 10 reps (light)

- quad: dumbbell goblet squat: 10 sets/ 3 reps (medium)

- hams: physio ball ham curl: 3 sets/ 10 reps (light)

- hams: dumbbell RDL: (single: R/ L OR double): 10 sets/ 3 reps (medium)

Work: Upper Body: light - medium poundage

- super set the like set & rep counts if you want

- Chest: flat OR incline barbell press: 3 sets/ 10 reps (light)

- Chest: dumbbell OR machine pres of choice: 10 sets/ 3 reps (medium)

- Back: pull up: 3 sets/ 10 reps (light)

- Back: barbell row: 10 sets/ 3 reps (medium)

Work: Core: 5 sets/ 20 reps of each

- super set

- physio ball ab crunch

- reverse crunch (perform on floor)

NOTE: parenthesis denote poundage to be used!!!