Thursday 12.30.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 4x12

- Shrugs: 85's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 5x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 2x8, 8x7 (72 reps total)

- Push Ups: 2x8, 8x7 (72 reps total)

Wednesday 12.29.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 55x 3x10, 50x 7x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 6x10, 0x 4x10 each leg

- Treadmill walk at 3.5 speed and 3.5 incline to finish each 3:00 round

Treadmill Walk (30:00):

- 10 x 1:30 @ 4.0 speed and 4.0 Incline

- 1:30 active rest at 3.5 speed and 3.5 incline

Tuesday 12.28.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 4x12

- KB Shrugs: 85's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 68x 5x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 2x6, 8x5 (52 reps total)

- Dips: 2x6, 8x5 (52 reps total)

Monday 12.27.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 55x 2x10, 50x 8x10

- Slant Board Squats: 30x 10x10

- Single Leg Landmine RDL's: 30x 10x10 each leg

Outdoor Walk (30:00):

- 30:00

Sunday 12.26.21

 Rest day.

Saturday 12.25.21

 Rest day.

Friday 12.24.21

Strength Training:

Whole Body Circuit (100 reps each, 500 reps total):

- Standing Calf Raises: 55x 1x10, 50x 9x10

- DB Romanian Deadlifts: 55's x 10x10

- Slant Board Goblet Squats: 50x 10x10

- Inverted Rows: 10x10

- Narrow Push Ups: 10x10

Thursday 12.23.21

Rest day.

Wednesday 12.22.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 10x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 5x10, 0x 5x10 each leg

Treadmill Walk (30:00):

- 10 x 1:10 @ 4.0 speed and 4.0 Incline

- 1:50 active rest at 3.5 speed and 3.5 incline

Tuesday 12.21.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 2x12, 22.5x 2x12

- KB Shrugs: 85's x 2x12, 80's x 2x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 68x 2x10, 67x 3x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 1x6, 9x5 (51 reps total)

- Dips: 1x6, 9x5 (51 reps total)

Monday 12.20.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 9x10, 45x 1x10

- Slant Board Squats: 29x 10x10

- Single Leg Landmine RDL's: 29x 10x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 4.0 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Sunday 12.19.21

Strength Training (Upper Body C):

Arms and Shoulders Circuit #1 (every 3:00):

- Overhead Triceps Extensions: 46x14, 56x 13, 66x12, 76x11, 86x 1x10, 85x 9x10

- DB Hammer Curls: 20x14, 25x13, 30x12, 35x11, 40x 10x10

- Band Pull Aparts: Blue x 14, 13, 12, 11, 10x10

Arms and Shoulder Circuit #2 (every 3:00):

- Kneeling Cable Pushdowns: CS Cords x 5x20

- Incline DB Curls: 20's x 1x20, 15's x 4x20

- Seated DB Lateral Raises: 20's x 1x20, 15's x 4x20

Saturday 12.18.21

 Rest day.

Friday 12.17.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 8x10, 45x 2x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 4x10, 0x 6x10 each leg

Outdoor Walk (30:00):

- 30:00

Thursday 12.16.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 1x12, 22.5x 3x12

- Shrugs: 85's x 1x12, 80's x 3x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 2x10, 77x 2x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x7 (70 reps total)

- Push Ups: 10x7 (70 reps total)

Wednesday 12.15.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 7x10, 45x 3x10

- Slant Board Squats: 28x 10x10

- Single Leg Landmine RDL's: 28x 10x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.9 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Tuesday 12.14.21

 Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 1x12, 22.5x 3x12

- KB Shrugs: 85's x 1x12, 80's x 3x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 68x 1x10, 67x 4x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 10x5 (50 reps total)

- Dips: 10x5 (50 reps total)

Monday 12.13.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 6x10, 45x 4x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 3x10, 0x 7x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.8 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Sunday 12.12. 21

Strength Training (Upper Body C):

Arms and Shoulders Circuit #1 (every 3:00):

- Overhead Triceps Extensions: 45x14, 55x 13, 65x12, 75x11, 85x 10x10

- DB Hammer Curls: 20x14, 25x13, 30x12, 35x11, 40x 10x10

- Band Pull Aparts: Blue x 14, 13, 12, 11, 10x10

Arms and Shoulder Circuit #2 (every 3:00):

- Kneeling Cable Pushdowns: Blue CS Cords x 5x20

- Incline DB Biceps Flyes: 8's x 5x20

- Seated DB Lateral Raises: 15's x 5x20

Saturday 12.11.21

 Rest day.

Friday 12.10.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 5x10, 45x 5x10

- Slant Board Squats: 27x 10x10

- Single Leg Landmine RDL's: 27x 10x10 each leg

Walk (30:00):

- Outdoor walk with the dog.

Thursday 12.09.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 22.5x 4x12

- KB Shrugs: 80's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 1x10, 77x 4x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 9x7, 1x6 (60 reps total)

- Push Ups: 9x7, 1x6 (60 reps total)

Wednesday 12.08.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 4x10, 45x 6x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 2x10, 0x 8x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.7 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Tuesday 12.07.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 22.5x 4x12

- KB Shrugs: 80's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 67x 5x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 9x5, 1x4 (49 reps total)

- Dips: 9x5, 1x4 (49 reps total)

Monday 12.06.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 3x10, 45x 7x10

- Slant Board Squats: 26x 10x10

- Single Leg Landmine RDL's: 26x 10x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.6 speed and 4.0 Incline and 2:00 at 3.5 speed and 3.5 incline

Sunday 12.05.21

 Rest day.

Saturday 12.04.21

Strength Training (Upper Body C):

Arms and Shoulders Circuit #1:

- Overhead Triceps Extensions: 45x13, 55x 12, 65x11, 75x10, 85x9, 88x 5x8

- Single Arm DB Curls: 20x13, 25x12, 30x11, 35x10, 40x9, 45x 5x8

- Band Pull Aparts: Blue x 15, 14, 13, 12, 11, 5x10

Arms and Shoulder Circuit #2:

- Barbell Skull Crushers: 88x 4x10

- Single Arm DB Hammer Curls: 45 x 4x10

- Seated DB Lateral Raises: 30's x 4x10

Arms and Shoulder Circuit #3:

- Cable Push Downs: Orange CS Cords x 3x12

- Reverse Curls: 67x 3x12

- Seated DB Lateral Raises: 25's x 3x12

Friday 12.03.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 2x10, 45x 8x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 1x10, 0x 9x10 each leg

Walk (30:00):

- 30:00 outdoor walk with the dog.

Thursday 12.02.21

Strength Training:

Shoulders Circuit (20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

Traps and Upper Back (10:00):

- DB Face Pulls: 20;s x 4x12

- DB Shrugs: 75's x 4x12

Arms (15:00):

- Barbell Spider Curls: 67x 5x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 8x7, 2x6 (68 reps total)

- Dips: 8x7, 2x6 (68 reps total)

Wednesday 12.01.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 1x10, 45x 9x10

- Slant Board Squats: 0x 10x10

- Single Leg Landmine RDL's: 25x 10x10 each leg

Walk (30:00):

- Outdoor walk with the dog