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Yesterday I destroyed my body with the amount of leg volume I did, combined with “Diane”, so today I was really broken down.  However, rather than skipping a workout and throwing my schedule off, I decided to lighten the weight, work on explosion and core stability.

 

Warmup:

  • Bike 20 minutes
  • Foam roll 10 minutes
  • Stretch 10 minutes

Group 1:  Barbell flat pause bench + T-Bar Row + Planks + 1 Min Rest

A quick note, on my pause bench I held the weight on my chest for 2 seconds and then explode up as fast as possible like I was trying to throw the weight to the ceiling.

  • 135 lbs x 15 + 135 lbs x 15 + 30 second plank
  • 135 lbs x 15 + 135 lbs x 15 + 30 second plank
  • 135 lbs x 15 + 135 lbs x 15 + 30 second plank
  • 135 lbs x 15 + 135 lbs x 15 + 30 second plank

Group 2: Dumbbell flat bench + Single arm dumbbell row (unbraced) + med ball rotations

  • 70lbs x 15 + 60 lb x 15 + 20kg x 30
  • 70lbs x 15 + 60 lb x 15 + 20kg x 30
  • 70lbs x 15 + 60 lb x 15 + 20kg x 30
  • 70lbs x 15 + 60 lb x 15 + 20kg x 30

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Group 3: High to low cross overs + Single Arm Low rotating pull (using crossover) + hanging toes to bar

  • 35 lbs x 12 + 45 lb x 12 (each arm) + 10
  • 35 lbs x 12 + 45 lb x 12 (each arm) + 10
  • 35 lbs x 12 + 45 lb x 12 (each arm) + 10
  • 35 lbs x 12 + 45 lb x 12 (each arm) + 10

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Group 4: Single Arm Dumbbell Flat Bench + Lat Pull Downs + Hanging toes to bar

  • 60 lb x 12 (each arm) + 160 lb x 12 + 10
  • 60 lb x 12 (each arm) + 160 lb x 12 + 10
  • 60 lb x 12 (each arm) + 160 lb x 12 + 10
  • 60 lb x 12 (each arm) + 160 lb x 12 + 10

chest-press-tip

Cardio:

  • Slow easy 3 mile run – whatever pace you want just consistent to get the blood flowing to your legs but don’t stress your hamstrings which we worked hard yesterday

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