Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.  Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!

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 6-8 Reps – Strength 2. Push Ups – 100 (In as few sets as possible) – Endurance 3. Incline Dumbbell Bench – 3 Sets of 6-8 Reps – Strength 4. 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 8 Reps – Strength 2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance 3. Dumbbell Single Arm Rows – 3 Sets of 8 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 8 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

Go Get Em!

- MidwestFit Team

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Warm Up – 5 Minute Run – 20 Push Ups

1. Dumbbell Bench Press – 4 Sets of 5 Reps
In between each set – Perform 30 Push Ups in as few sets as possible
2. Hang Clean – 3 Sets of 5 Reps
In between each set – 8 Inverted Rows – 8 Pull Ups Overhand
3. Push Press – 3 Sets of 5 Reps
In between each set – Hang Snatch – 8 Reps – Shoulder Up and Outs – 15 Reps
4. Dips – 4 Sets of Max Reps

Cardio:

Run 800 Meters at 90% Speed
Rest 2 Minutes
Repeat 4 Times

- MidwestFit Team

Rest 2 Minutes between sets

1. Barbell Bench Press – 3 Sets of 5 Reps
2. Push Ups – 100 (In as few sets as possible)
3. Barbell Bent Over Row – 3 Sets of 15 Reps
4. Hang Power Clean: 3 Sets of 5 Reps
5. Push Press – 3 Sets of 5 Reps
6. Shoulder Up and Outs – 2 sets of 20 reps (light weight)
7. Side Plank Shoulder Raise – 30 seconds each side x 1 Time
8. Pull Ups – Overhand Full Extension – 3 Sets of 8 Reps

Tempo Run – 20 Minutes

- MidwestFit Team

Potential PT #1 – 21-15-9

This is actually done as a circuit, so be sure to read the WHOLE post first so you correctly understand how to perform this PT.  Go Get Em!

Stretch

21-15-9 reps of:

1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters ( http://www.youtube.com/watch?v=nzbLAT5gIJk )
3. 135 pound deadlift ( http://www.youtube.com/watch?v=h0PwBezUj9A )
4. Full extension pullups.

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a very tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

Abs/Core:
1. Plank 1 Minute and 30 seconds
2. Flutter Kicks – 50 (4-counts)
3. Medicine Ball Side to Sides – 60 total (30 each side)
4. Side Plank 1 Minute (each side)

Stretch

- Ben

Potential PT #2 – Body Weight Circuit

NOTE: You will need exercise ball for this routine

Circuit 3-4 times:

30 Jumping Jacks

15 Exercise Ball Push Ups (hands on ball, try and go slow and maintain balance)

12 Split Jump Lunges (stationary lunges where you jump to switch lunging leg,  so this should be 6 each side)

15 Decline Push Ups (feet on exercise ball, this will provide a better challenge than just having feet on a bench or other elevated surface)

8 Burpees

10 Bosu Push Ups w/ Twist (you can just do these on a flat service but you will want your feet elevated on a bench/step or something similar)

15 Prison Squats

24 Mountain Climbers (do these by raising your knees to your chest slowly as opposed to the quick version and keep back flat and straight)

-K