Tuesday 07.02.24

Strength Training:

Shoulder Warm Up (every 2:00):

- Cable Face Pulls: 73x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Push/ Pull/ Shoulders Tri-set (every 4:00):

- Dips: 0.5 x10, 15.5 x9, 30.5 x 5x8

- Chest Supported Rows: 106 x10, 156 x9, 206 x 5x8

- DB Lateral Raises: 25's x 10, 30's x 9, 35's x 5x8

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 37x 2x10, 33x 2x10

- Barbell Spider Curls: 85.25 x 4x10

Push/ Pull Finisher (every 2:00):

- Pull Up Negatives: 3x3

- Push Ups: 18, 18, 18

Monday 07.01.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 12.5 x 5x10

- Heels Elevated Squats: 12.5 x 5x10

Single Leg Hamstrings with Upper Back Recovery (every 3:45):

- Landmine RDL's: 85 x 4x8

- Band Pull Aparts: 4x13

- No Moneys: 4x13

Single Leg Quads with Upper Back Recovery (every 3:45)

- Bulgarian Split Squats: 85 x 4x8

- Band Pull Aparts: 4x12

- No Money's: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 115 x 5x10

- Safety Bar Squats: 115 x 5x10

Sunday 06.30.24

 Rest day.