• Details: Strength, Size, & Power
  • Difficulty: Beginner to Advanced
  • Duration: 120
  • Workout Time: 30-45

September & October 2022

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1a) Shoulder Mobility Drills 2 5 30 sec.
1b) Bird Dog Row 2 6 30 sec.

ExcerciseSetsRepsRest
1a) Shoulder Mobility Drills 2 5 30 sec.
1b) Hammer Grip Face Pull 2 10 30 sec.

ExcerciseSetsRepsRest
1a) Stationary Lateral Lunge 2 10 30 sec.
1b) One Leg RDL 2 6 30 sec.

ExcerciseSetsRepsRest
1a) Sphinx Shoulder Warm Up 2 2 30 sec.
1b) *Half Kneeling One Arm Bottoms Up KB Press 2 6 30 sec.

*Go slow – Lift and lower the KB in 5 seconds each direction
ExcerciseSetsRepsRest
1) Chest Supported Upper Back Row 2 6-10 180 sec.
2) One Arm Dumbbell Row 2 6-10 120 sec.
3) Neutral Grip Rack Chin Up 2 6-10 180 sec.
4) Barbell Romanian Deadlift 2 6-10 180 sec.
5) One Arm Preacher Curl 2 6-10 120 sec.

*Do 2-3 progressively heavier warm up sets of each exercise before your first work set.
ExcerciseSetsRepsRest
1) Ring Pushup 2 6-10 120 sec.
2) 15-20 Incline Machine or Dumbbell Press 2 6-10 180 sec.
3) Seated Cable Fly 2 6-10 120 sec.
4) Cable Lateral Raise 2 6-10 120 sec.
5) Cable X Pushdown 2 6-10 120 sec.
6) Janda Sit Up 2 6-10 120 sec.

*Do 2-3 progressively heavier warm up sets of each exercise before your first work set.

*30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Leg Curl 2 6-10 180 sec.
3) Hip Thrust 2 6-10 180 sec.
4) Rear Foot Elevated Split Squat 2 6-10 120 sec.
5) **Squat Variation 2 6-10 180 sec.

*Do 2-3 progressively heavier warm up sets of each exercise before your first work set.

**Use a safety bar, belt squat, pendulum squat, hack squat, or any good variation you prefer
ExcerciseSetsRepsRest
1) Standing Cable Y Raise 2 6-10 120 sec.
2) Pronated Inverted Row 2 6-10 120 sec.
3) 60-75 Degree Incline Cable Press 2 6-10 120 sec.
4) Standing Hammer Curl 2 6-10 120 sec.
5) Parallel Bar Dip 2 6-10 120 sec.
6) TRX Low Ab Pull In 2 AMAP 120 sec.

*Do 2-3 progressively heavier warm up sets of each exercise before your first work set.
ExcerciseSetsRepsRest
1) Bike, Sled, Rower, Sprints, Etc. 10 10 sec. 120 sec.

*30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.