Pull-ups

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups

Superset

Strict Press

Hammer Curl

Incline DB Press

DB row

Cable Fly

Tricep Crossover

Banded Push up

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

Pull up

12 min EMOM

UPPER PUSH/ PULL
2/12/24

Full Body
2/17/25

OFF
2/16/25

Day 13: Functional

Full Body
2/14/25

Conditioning
2/13/25

OFF
2/12/25

Full Body
2/11/25

Full Body
2/10/25

Day 7: OFF
2/9/25

Day 6: Test Week
2/8/25

Day 5: Test Week
2/7/25

Day 4: OFF
2/6/25

Day 3- Test Week
2/5/25

Day 2- Test Week
2/4/25

Day 1- Test Week
2/3/25

Rest
2/2/25

Legs
2/1/25

Upper Body Strength
1/31/25

REST
1/30/25

Shoulders & Arms
1/29/25

Legs & Core
1/28/25

Chest & Back
1/27/25

OFF
1/26/25

Legs
1/25/25

Upper Body
1/24/25

OFF
1/23/25

Conditioning
1/22/25

Upper Body
1/21/25

Legs (Posterior)
1/20/25

OFF
1/19/25

Legs
1/18/25

Upper Body
1/17/25

OFF
1/16/25

Legs (Posterior)
1/15/25

Back & Biceps
1/14/25

This is my actual first time incorporating the Mikolo WR00

Love it!

Joe Guerra Jr

Chest & Triceps
1/13/25

REST
12/29/24

SHOULDERS/ARMS/CORE

FULL BODY
12/27/24

OFF
12/26/24

Conditioning
12/25/24

Legs
12/24/24

Upper Body
12/23/24

OFF
12/22/24

Legs
12/21/24

Upper Body
12/20/24

OFF
12/19/24

Shoulders & Conditioning
12/18/24

LEGS (ANTERIOR)
12/17/24

UPPER (PUSH/PULL)
12/16/24

UPPER PUSH/ PULL 2/12/24

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