Upper Body Day

(going for total reps, don't matter how many sets or reps you use just get to the total rep count at the end of the workout)

A) Barbell Overhead Press- 50

B) Parallel Dips- 50

C) Chin-Ups- 25

D) One Arm DB Rows- 50ea.

Lower Body Blitz

for time:

1) Barbell Squats- 10-8-6-4-2-4-6-8-10

2) MB Twists- 12-12-12-12-12-12-12-12-12

3) Stair Sets- 2-4-6-8-10-8-6-4-2

Upper Body Super Sets

A1) Banded DB Bench- 5 x 5

A2) T-Bar Row- 5 x 5

B1) Chin-Ups- 4 x 10

B2) DB Plank Row- 4 x 10ea.

C1) Feet Elevated Push-Up (close grip)- 3 x Max Reps

C2) Plank Plate Stack- 3 x 10 5lbs plates

Posterior Punisher

A1) Babrell deadlift (wide grip)- 4 x 6

A2) 3 Point Med Ball Slam- 4 x 6 [slam to the left, then middle, then right, then middle again- thats 1 rep]

B1) DB One Arm Snatch- 4 x 6ea.

B2) DB Push Press- 4 x 6

C1) Row- 4 x 30sec.

C2) KB Swing- 4 x 30sec.

C3) Rest- 4 x 1min

D) Glute-Ham Raise- 2 x Drop Set (w/ light band, then mini band, then bw)

Repetition Upper Body

A1) Incline DB Bench (neutral grip)- 3 x Max Reps

A2) Incline DB Reverse Flyes- 3 x Max Reps

B1) BB Bench Press Lockout from pins (close-grip)- 3 x 15

B2) Ring Push-Ups- 3 x 15

B3) Seated Cable Row (neutral grip)- 3 x 15

C1) Barbell Overhead Press w/bands- 3 x 10

C2) Cable Chest Press- 3 x 10

C3) Ring Row- 3 x 10

C4) DB Straight Legged Sit Up- 3 x 10

Lower Body Supersets

A1) BB Front Squat- 6 x 8

A2) Burpees- 6 x 8

B1) DB One Legged Deadlift- 4 x 10ea.

B2) Glute-Ham Raise w/Band- 4 x 10

C1) DB Walking Lunge- 2 x 12ea.

C2) One Legged Hops- 2 x 12ea.

Old School Upper

1st workout back after being sick for a week, couldn't wait to get back in the gym, it was hard to sleep the night before.

A1) DB Bench- 5 x 5

A2) DB Overhead Press- 5 x 5

A3) DB One Arm Row- 5 x 5

B1) Neutral Grip Chin-Ups- 10-1

B2) Parallel Dips- 1-10

C1) Ab Wheel- 3 x 10

C2) MB Twists- 3 x 15ea.