Back squats & Overhead shoulder press
Select a very challenging weight for 5 reps on each movement. Then, do 5 heavy squats followed by 5 heavy shoulder press for a total of 5 sets (5x5)

Rest...
Then...

RDL & Upright DB rows
Select a very challenging weight for 5 reps on each movement. Then, do 5 heavy RDL followed by 5 heavy upright rows for a total of 5 sets (5x5)

Rest...
Then...

Leg extension & Side lateral raises
Select a very challenging weight for 25 reps on each movement. Then, do 25 leg extensions followed by 25 lateral raises for a total of 3 sets (25x3)

​Finish with 2 sets of 25 squat jumps

1. 12 reverse grip pull-downs followed by
2. 25 push ups

5 rounds.
Then...

1. One arm dumbbell row x 10 ea. arm
2. Triceps dips x 25
3. Man ups x 10

3 rounds

100 crunches

1. Romanian deadlift (barbell or 50+ LB Kettle bell) x10 reps
Immediately into...
2. Walking lunges with weight (25# or heavier DB or KB) 15 paced down, 15 paces back
5 rounds with little rest

Then...

3. 25 Hamstring curls
4. 25 Leg extensions
5. 25 jump squats

4 rounds

1. 10 Push ups (strict)
2. 10 TRX Rows (very steep, very challenging)
3. 10 Triceps dips (deep, past 90 degrees, legs extended)
4. 10 Inverted plank pullups

This is a 10 to 1 descending ladder.
Do each movement strict and perfect. Make each challenging to 10 reps.
Then repeat circuit 9 reps each, then 8, and so on to 1. 

​Then.... after a short rest...
Work back up to 10 in an ascending ladder for a total of 440!!!!

when complete you will have completed 440 total reps. Your upper body should be cooked!

Contact me if you have any questions.

Go hard, go big, give it all you've got. Time to turn it up a notch!

1. 500m row
2. 50 air squats
3. 40 TRX rows
4. 30 Crunches
5. 20 Push ups
6. 15 Dips
7. 10 burpees

Repeat 2 rounds

20 minute cardio cool down
​

1. Plank Row: 10/10 with 12# Dumbbells
2. Reverse grip pulldown: 15 reps with challenging weight
3. Incline Dumbbell press: 15 reps w/ 15# Dumbbells
4. Pushups to failure

4 rounds
then...

1. 10 side raise
2. 10 Curls
3. 10 Front raise
4. 10 Hammer curls

*go from one movement to the next with no rest, same dumbbells.

4 rounds
then...

750m Row

​

Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period. 

Video for Thrusters below, I think you know the rest listed. If not let me know

Every movement is 10 reps

1. Thrusters
2. overhead press
3. Front squat
4. Plank rows
5. Push-ups
6. Biceps Curls
7. Alternating forward lunges
8. Burpees

4 total rounds, then...

1 mile run outside or on treadmill

Cool-down with 100 crunches

​

Saturday: 1 hour cardio of your choice

Sunday: Off