My Workouts

Week of November 28 - December 4, 2022

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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  

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