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DAY TWO for Week of December 23, 2019
Core for Power 1. Weighted Crunches 5+ sets of 6 reps (increase weight each set) 2. “Don’t Dies” (rest weight on stomach while breathing & bracing) 5+ sets of 10 seconds 3. Leg Raises at Dip Station w/ Light Dumbbell Between Feet 3 sets of 10 4. Side Bends on Smith Machine with Moderate Weight 5. Smith Machine Hip Raise 5 sets of 6 6. “Back Lift” (heavy squat unrack w/ isometric hold) 5+ sets of 10 seconds 7. Standing Cable Pulldowns/Crunches 4 sets of 6 8. Woodchoppers 3 sets of 6 (per side)
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DAY ONE for Week of December 23, 2019
Foundational Strength Upper Body 1. Warm-Up: Partial Arnold Presses 2 sets of 14 2. Main: Smith Floor Presses 5 sets of 3 3. Smith Yates Row 5 sets of 5 4. Main: Barbell Shoulder Press 5 sets of 3 5. EZ Bar Curls 3 sets of 5 6. Dumbbell Flys 4 sets of 10 7. Lat Pulldowns or Pull-Ups 5 sets of 5 |
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