Week #4

Perform the following workout 3 times throughout the week.  Rest as needed between sets and reps. 

Warm-up and Mobility Work:

  1. 800 Meter Run/Walk
  2. Arm, Hip, and Ankle/Wrist Circles 20 Each Direction
  3. Planks 5 Minutes Total

Complete as many rounds as possible (AMRAP) in 5 mins of the following:

  1. Farmer's Walk (Dumbbell or Kettlebell) 30 Yards
  2. Air Squats 10 Reps

Main Workout:

  1. Push-Ups 3 Sets of 15 Reps
  2. Seated Leg Curls 3 Sets of 10-15 Reps
  3. Barbell Overhead Press 3 Sets of 10-15 Reps
  4. Pull-Ups 3 Sets of 5-10 Reps
  5. Curls 3 Sets of 10 Reps
  6. Tricep Extension 3 Sets of 10 Reps

Note: Increase the number of reps as needed if the prescribed workout is too easy. 

Weekly Workout Program 12.18.17

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