W5/D1

A. Warm-up x 2 sets A1. Leg swings x 10/leg A2. Hip CARs x 5 reps each direction, each leg A3. Cat/Cow x 10 reps A4. Reverse snow angel x 5 reps A5. Scap push-ups x 10 reps A6. Active hang from pull-up bar x 10 seconds B. 2 Sets B1. Barbell (or dumbbell) back squat x 15-20 reps *Rest 90 seconds between sets *You will need to use a lighter weight from last week C. 2 Sets C1. Barbell (or dumbbell) split squat x 8-10 reps/side *Rest 90 seconds between sets D. 4 Sets D1. Barbell (or dumbbell*) strict press x 10 reps D2. Single arm alternating dumbbell bicep curls x 20 reps *Rest 45 seconds between sets *If you cannot lift a barbell for 10 reps with good form, then stick with dumbbells. E. 4 Sets E1. Staggered stance dumbbell RDL with tempo x 10-12/side *Rest 45 seconds between sets *Increase weight from week 3 if possible F. 4 Sets F1. Dumbbell pullover x 10 reps F2. Banded pullover x 10-20 reps *Rest 60 seconds between sets *Increase weight this week if possible G. Finisher G1. Incline (or regular) push-ups Accumulate 70-90 quality reps as quickly as possible. (Try to add reps from last week) *If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. Break these into as many sets as needed. H. 4 Sets (optional calves) H1. Dumbbell calf raises on plates x 12-25 reps *Rest 60 seconds between sets