This week's focus is on increasing weight slightly for each exercise.
- 25-35 minutes of low-intensity cardio each day
- Weight should bring us close to failure on each set
- Maintain proper technique
- Tempo should be 3/1/X/1 on all exercises
- Rest 1-2 minutes between each set
DAY 1
Exercise | Sets | Reps |
KB Bench Press | 5 | 8 |
KB Strict Press | 4 | 8 |
Push Ups | 6 | 8 |
DB Fly | 5 | 12 |
KB Shrug | 7 | 10 |
KB High Pulls | 5 | 10 |
DB Curls | 5 | 8 |
WTD Sit Ups | 4 | 10 |
DAY 2
Exercise | Sets | Reps |
KB Goblett Squat | 5 | 8 |
Double KB Goblet Squat | 7 | 10 |
Calf Raises | 6 | 8 |
KB Arnold Presses | 3 | 12 |
KB Face Pulls | 7 | 20 |
Bent Over Reverse Flys | 6 | 15 |
DB Curls | 6 | 12 |
DAY 3
Rest/Conditioning |
DAY 4
Exercise | Sets | Reps |
KB Deadlift | 5 | 8 |
KB Walking Lunges | 5 | 8 |
KB Bent Over Rows | 6 | 8 |
Pull Ups | AFAP | 40 |
Leg Raises | 5 | 15 |
DAY 5
Exercise | Sets | Reps |
Incline KB Bench Press | 5 | 10 |
Wide Grip Push Ups | AFAP | 70 |
DB Kick Backs | 5 | AMAP |
Incline KB Bench Press | 5 | AMAP |
DB Lateral Raises | 4 | 10 |
DB Curls | 4 | 10 |
DAY 6
Exercise | Sets | Reps |
KB Goblet Squat | 4 | 12 |
Calf Raises | 9 | 12 |
Bent Over Reverse Fly | 6 | AMAP |
KB High Pull | 6 | AMAP |
DB Curls | AFAP | 70 |
Hanging Knee Raises | AFAP | 40 |
DAY 7
Exercise | Sets | Reps |
Pull Ups | 6 | 10 |
1 Arm KB Row | 4 | 15 |
KB Swings | 8 | 12 |
Glute Bridges | 5 | 15 |
WORKOUT DAY MEALS
Waking | Meal 1 |
12pm 40+g Protein No Extra Fat 80g Extra Carbs |
6-8 oz Chicken 2 Cup White or Brown Rice 1-2 Cups of Vegetables |
3-4 Hours Later | Meal 2 |
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil |
3-4 Hours Later | Meal 3 |
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil |
3-4 Hours Later | Meal 4 |
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
Shake: 1 Cup Oatmeal 1 Scoop Protein Powder 144g Frozen Strawberries 2 Tbsp Peanut or Almond Butter 1-2 Cups Water or Unsweeted Almond Milk 2 Cup Spinach |
1 Hour Before Bed | Meal 5 |
1-2 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
1 Cup Egg Whites 2 Eggs 1/2 Avocado 1-2 Cups Veggies 1 Cup Oatmeal |
REST DAY MEALS
Waking | Meal 1 |
12pm 40+g Protein 15g Extra Fat No Extra Carbs |
2 Eggs 1 Cup Egg Whites 1/2 Cup Chopped Onion 1 Cup Chopped Pepper 1/2 Avocado |
3-4 Hours Later | Meal 2 |
2-3 Hours Later 40+g Protein 15g Extra Fat No Extra Carbs |
6-8 oz Chicken or Fish 2 Cups of Vegetables 1/2 Avocado |
3-4 Hours Later | Meal 3 |
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs |
6-8 oz Lean Ground Beef 2 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Tbsp Coconut or Olive Oil 1 Cup White or Browwn Rice |
3-4 Hours Later | Meal 4 |
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs |
6-8 oz Chicken or Fish 1 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Cup Cooked Sweet Potatoes or Potato 1 Tbsp Olive Oil |
1 Hour Before Bed | Meal 5 |
1-2 Hours Later 40+g Protein 15g Extra Fat 100g Extra Carbs |
Shake: 1 Scoop Protein Powder 2 Tbsp Chia Seeds 144g Frozen Strawberries 1 Cup Spinach 1-2 Cups Water or Unsweeted Almond Milk 1 1/2 Cup Oatmeal |
ABBREVIATION KEY
BB: | Barbell |
DB: | Dumbbell |
KB: | Kettlebell |
1RM: | One rep max |
BS: | Back Squat |
FS: | Front Squat |
RDL: | Romanian Dead Lift |
PS: | Power Snatch |
PJ: | Power Jerk |
CnJ: | Clean and Jerk |
PC: | Power Clean |
WTD: | Weighted |
Rev: | Reverse |
RFT: | Rounds for Time |
AMRAP: | As Many Reps as Possible |
AFAP: | As many sets as it takes to complete the prescribed total reps |
AMRAP: | Use a weight that has you fail above 15 reps |