My Workouts

Week of November 28 - December 4, 2022

Include a part of your warmup: building to a heavy deadlift 10 Sets of:

Deadlifts x 2
TGU x 5/s
Rest: As needed

Three sets of:

Box jumps x 10
Good mornings x10
Plié squats x 15
Rest: As needed

Five sets of:

Bent over barbell row x 10
Lat pull down x 12
Rest: as needed

Four sets of:

Man makers x 12
Kettlebell swings x 15
Bent over reverse fly x 12
Rest: As needed

Two sets of:

Spider-Man crunches x 20/s
Oblique Crunches x 20/s
Weighted sit ups x 10

Include in your warm up, building to a heavy Front Squat 10 sets of

Front Squats x 2
Heavy Dumbbell Walking Lunges x 5/s
Rest: As needed

Three sets of

Goblet squats x 15
Barbell hip thrusters x 15
Curtsy Lunges x 10/s

Three sets of:

Bicycle crunches x 12/s
Spidermans x 12 /s

Include in your warm up, building to a heavy Bench Press 10 Sets of:

Bench Press x 2
Dumbbell pullovers x 15
Walking planks x 10/s
Rest: As needed

Three sets of:

Dumbbell flys x 20
Dumbbell bench press x 12
Decline push ups x 10

Include in your warm up, building to a heavy Push Press 10 Sets of:

Barbell push press x 2
Standing dumbbell alt raise x 12
Rest 2 minutes between each set.

Three sets of:

Seated DB shoulder press x 15
Standing alternating DB lateral raise x 10/s
Hand stand push ups x 8

45 minute HIIT