Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

• Jumping jacks 3X30,25,20
• Assisted pull ups 3X10
• KB deadlift 3X10

Set 1:

• Deadlift 6X6,5,4,3,2,1
• Plate curl 5X12

Set 2:

• Power cleans 5X5

Set 3:

• Lat pull down 4X10
• DB curl 4X10

Set 4:

• DB iso squat hold with rows 3X10 (last set= drop set)
• DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

• Back squat 4X5
• Full plate front raise 4X8

Set 2

• Stiff leg deadlift 4X5
• DB lateral raise 4X10

Set 3: HIIT

• KB goblet squat 3X8
• Weighted leg abduction 3X10 each
• KB upright row 3X10
• KB push press 3X10

Set 4:

• Cable lateral raise 3X10
• Cable front raise 3X10
• Squat jumps 3X12

Set 5: HIIT finisher

• KB sumo squat to shoulder press 3X10
• KB weighted split squat 3X10 each
• KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

• Bench press 4X6,6,7,7
• Plate side bend 4X10

Set 2:

• Cable fly 3X15,12,9
• Hanging knee ups 3X12,10,8
• Tricep dips 3X12

Set3:

• BOSU DB press 4X8
• BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

• TRX chest press
• TRX tricep extension
• TRX rollout
• Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

• DB shoulder press
• Squat box jump to step down
• Pull ups
• Speed skaters
• DB bicep curl
• Burpees
• DB squat with triceps skiier
• High knees