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Here is my workout this summer. It's pretty challenging, but I'm going to try to stick to it!
· Monday (Chest/Biceps/Shoulders)
o Bench press
o Hammer curls
o Dumbbell flies
o Butterfly press
o Dumbbell curls
o Rear deltoid flies
o Lateral cable raises
· Tuesday (Speed/Body Weight Work)
o 200* crunches (4 sets of 50)
o 100** pushups (4 sets of 25)
o 5 circuits***
o 5 sets of plyos****
o 15 wind sprints
· Wednesday (Triceps/Back/Legs)
o Behind the neck triceps extensions
o Triceps pushdowns
o Dips
o Behind the neck pull downs
o Front pull downs (close hands)
o Front pull downs (hands far apart)
o Leg extensions
o Calf raises
o Squats
· Thursday (Endurance)
o 3-5 mile run
o 5 mile bike ride
· Friday
o Off
· Saturday (Speed/Explosiveness)
o 8 circuits
o 8 sets of plyos
o 20 wind sprints
· Sunday
o Off
*Start out at 200; add extra 5 crunches per set per week
**Start out at 100; add extra 5 pushups per set per week
***1 circuit consists of 10 jumping jacks, 10 squat thrusts (burpees), 10 pushups, 10 situps, and 10 frog jumps
****1 plyo set consists of lunges, side lunges, skating stride bounds, 2-foot jump for distance, and lunge jumps over a distance of 30 yards
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