For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 5 Reps for each arm – Strength
4. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Biceps/Triceps:
1. Bicep Curls – 7′s – 2 Sets
2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups – 25 Total x 3 sets

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