Warm-up:
400 m Run/Row
Arm Circles/Neck/Shoulder Mobility
Main Workout- Choose 4 sections to complete. Complete the section you choose 2 times each. Rest 2-3 minutes between each round of each section.
Chest:
5 AHAP Bench Press
8-10 Decline Pushups
8-10 DB Chest Flys AHAP
Biceps:
5 Strict Chin Ups
8-10 BB Biceps Curls (Strict) AHAP
8-10 Concentration Curls R AHAP
8-10 Concentration Curls L AHAP
Triceps:
5 AHAP Skull Crushers
8-10 Triceps Pushups
8-10 Triceps Resistance Band Press R
8-10 Triceps Resistance Band Press L
Back:
5 Strict Pullups
8-10 AHAP BB Bent Rows
8-10 Stab Ball Rear Delt Raises AHAP
Shoulders:
5 Strict BB OH Press
5-10 BB High Sumos AHAP
5-10 Lateral Raises AHAP (Strict)
Legs:
5 AHAP Front Squats
8-10 Weighted Step Back Lunges R AHAP
8-10 Weighted Step Back Lunges L AHAP
8-10 Weighted Step Ups R AHAP
8-10 Weighted Step Ups L AHAP
10 Calf Raises R
10 Calf Raises L
Cool Down:
Stretch Resistance Band Chest/Shoulder Stretches
How you know you did your best...
