Today I am challenging everyone to this workout. Scale the weight to what you would do for the appropriate rep range. All of the exercises were performed at a controlled tempo, focusing on muscle contraction of the working muscles. Rather than just “going through the motion”.
5-10 minutes @ 60% MHR
Muscle Activation: 2 sets no rest.
SB front plank- 1 minute
SB decline push-up with single leg knee tuck- 12 reps
SB glute bridge with single leg extension- 12 reps
Resistance: 2 sets 60 seconds rest between sets (none between exercises).
High incline DB chest press- 60 lbs. @ 12 reps.
Low incline DB chest press- 60 lbs. @ 12 reps.
Flat DB chest press- 60 lbs. @ 12 reps.
Single arm bench DB row- 60 lbs. @ 15 reps.
Alternating lunge with DB- 40 lbs. @ 12 reps/ leg.
Seated shoulder press- 40lbs. @ 15 reps
Pull ups- 3 sets of different grip @ 8-8-8 reps.
TRX rows- 3 sets of 12 reps bodyweight.
Hanging reverse crunch- 12 reps bodyweight.
Hanging rotating leg raises- 12 reps/ side bodyweight.
Leg extension- 3 drop sets 130-90-50 lbs.
Prone leg curl- 2 drop sets 130-70 lbs.
-rest 60 seconds and repeat-
Prone plank- as long as possible
Side plank- as long as possible
Reverse crunch- 15 reps
-rest and repeat-
(optional): 20 minutes cardio @ 65% MHR
There you have it guys. Try this workout, I guarantee you will feel good from head to toe afterwards. Enjoy your weekend. Keep checking back, I will be adding a bunch of material over the next few days. Including exercise videos, articles, and recipes.