March 17, 2019 – March 23, 2019

Posted on March 18, 2019

Since we are doing less reps feel free to go up in weight. Remember that the point is full range of motion through the movement so if you cannot get the full extension of the movement with that weight you need to go down in weight. If you don’t find that you are challenged with the weight you are using go up in weight. If you have questions please feel free to ask!

Week 3, Day 1

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Dip on Parallets: 1 x 10
  • Chin Ups: 2 x 10
  • Bent over Row: 1 x 10
  • Strict Press: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Back: 2 x 10
  • Calf Raises: 2 x 10
  • GHD Sit Ups: 2 x 10

Week 3, Day 2

Strength Work

  • Split Squat with DB: 1 x 10
  • Stiff Legged Deadlift: 1 x 10
  • Bench Press w/Barbell: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2×10
  • Strict Press: 1 x 10
  • Barbell Shrug: 2 x 10
  • Hammer Curl: 2 x 10
  • Tricep Push Downs (PVC with Bands): 2 x10
  • Weighted Calf Raises: 2 x 10
  • Weighted Sit Ups: 2 x 10

Week 3, Day 3

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2 x 10
  • Bent Over Row: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Backs: 2 x 10
  • Calf Raises: 2 x 10
  • Strict Hanging Leg Raises: 2 x 10
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