We start the week with leg day because it's a challenge. Most people try t0 skip leg day... but not us.
Now it's Tuesday, and we get an upper body workout reward. There is nothing like building a strong upper body.
PS we are 3/4 through January. This is when motivation starts to fade. Don't quit. Just take it one day at a time and keep showing up!
*5-7 minutes of dynamic upper body stretches
2 set of 5 warm-up close grip bench press
*1st set empty bat, 2nd set light
*do 5 sets of 3 reps.
*add weight each set
*increase weight from last week
10-8-6-15+
*do 10 reps, add weight, 8 reps, add weight, do 6 reps heavy!
*after the set of 6, decrease the weight, and do a challenging set of 15 reps or more
*30-60 sec of rest between sets
*start heavier than last week
10-8-6-15+
*do 10 reps, add weight, 8 reps, add weight, do 6 reps heavy!
*after the set of 6, decrease the weight, and do a challenging set of 15 reps or more
*30-60 sec of rest between sets
*start heavier than last week
Tester Workout RETEST
9-minute EMOM:
3: Sit-Ups
*emom = every minute on the minute
*do each exercise for 60 sec, immediately switching to the next
*3 rotations through the 3 exercises
*keep a running count of your reps throughout this workout
*beat however many reps you got in week 1
*so if you do 20 push press, you will begin at 21 when you start renegade rows, etc
3 Sets:
*do this as a superset
*do 1 set of each exercise, 3 rotations
Cable Biceps Curls (Drop Set)
Do 30 reps with a medium weight, add weight, do 20 reps, add weight and finish with 10 heavy reps
*after the heavy set of 10, drop the weight lower and do a burn out set of 15-20 reps
*5-7 minutes of upper body stretches