Put Forth Effort
Built by Effort. Driven by Purpose.
Category: Uncategorized
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Warm up Assault bike – 10 min Cardio Incline treadmill walk – 30 min @3.0mph Chest & Triceps Bench press 8×12@135lbs Incline bench press 6×12@95lbs Cable crossovers 2×15@30lbs 2×15@35 2×15@40 Cable V bar tricep push downs 6×20@60lbs Single arm cable tricep pull down 6×12@20lbs Dips 6×8 Core Training 2 rounds of : 50 stick…
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Chest + Calisthenics Warm up Assault bike – 10 min Cardio Incline treadmill walk – 35 min @3.5mph 5×100 jump rope skips Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 10 ab wheel 50 reverse crunches 50 ankle taps 50 flutter kicks Bench press 6×12@135lbs Incline DB…
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Leg Day Warm up Assault bike – 10 min 5 round of: 100 jump rope skips 12 Russian KB swings @53lbs 10 air squats Core Training (focus on contraction) 2 rounds of : 100 stick twist 100 stick side bends 10 ab wheel 50 reverse crunches 50 ankle taps 50 flutter kicks Leg ext 15@55lbs…
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Back Day Cardio Incline Treadmill walk – 30 min @ 3.0mph 5 rounds of: 100 jump rope skips 10 pull-ups Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 12 hanging leg raises 50 reverse crunches 50 ankle taps 50 flutter kicks Deadlifts 6×12@135lbs DB lat raises …
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Chest and Triceps Warm upAssault bike – 10 min 5 rounds of:100 jump rope skips Core Training (focus on contraction)2 rounds of :100 stick twist100 stick side bends50 reverse crunches50 ankle taps50 flutter kicks Bench press6×12@135lbs Incline bench press6×12@95lbs Cable low to high raises6×12@20lbs Dips6×10 Cable bar tricep push downs6×25@70lbs Cable rope tricep ext6×12@50lbs Post…
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Leg Day Warm up Backwards treadmill walk – 10 min Core Training (focus on contraction) 2 rounds of : 100 stick twist 100 stick side bends 50 reverse crunches 50 ankle taps 50 flutter kicks 25 Medball Russian twist 5 rounds of: 100 jump rope skips 10 Russian KB swings @53lbs 10 air squats Back…
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Pull Day Warm up Assault bike – 10 min 5 rounds of: 100 jump rope skips 10 pull-ups Core Training (focus on contraction) 2 rounds of : 100 stick twist 100 stick side bends 25 reverse crunches 50 ankle taps 50 flutter kicks 25 hip bridges 10 leg raises Deadlifts 10@135lbs 5@185 5@225 4×6@275 Resistance…
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Push Day Warm up Assault bike – 10 min Treadmill walk – 35 min 5 rounds of: 100 jump rope skips 15 push-ups Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 25 reverse crunches 50 ankle taps 50 flutter kicks 25 hip bridges Bench press 12@135lbs 8@185…
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Leg Day Warm up Assault bike – 5 min Backwards treadmill walk – 10 min 5 rounds of: 100 jump rope skips 15 Russian KB swings @53lbs 15 air squats Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 25 reverse crunches 10 leg raises 25 ankle taps…
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“If you change the way you look at things, the things you look at change.” —Wayne Dyer Back Day Warm up Backwards treadmill walk – 10 min 5 rounds of: 100 jump rope skips 15 push-ups 10 pull ups Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends …
Put Forth Effort 