W6/D1

A. Warm Up x 3 Sets A1. Leg swings x 10/side A2. Inchworm push-up x 5 reps A3. Air squats x 10 reps A4. Mountain climbers (heel to hand) x 10 reps A5. Down dog to plank x 5 reps B. 3 Sets B1. Barbell (or dumbbell) back squat 1 x 15-20 reps 2 x 10-15 reps *Rest 90 seconds between sets 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 8 reps D2. Single arm alternating dumbbell bicep curls x 20 reps *Rest 45 seconds between sets *If you cannot lift a barbell for 8 reps with good form, then stick with dumbbells, you should be increasing weight from last week E. 4 Sets E1. Mini band dumbbell staggered stance RDL x 10-15/side *Rest 45 seconds between sets **If you don’t have a mini band, you can perform with only dumbbell F. 5 Sets F1. Lying banded pullover x 10-20 reps F2. Scap pull-ups x 10 reps *Rest 45-60 seconds between sets G. Finisher G1. Incline (or regular) push-ups Accumulate 75-100 quality reps as quickly as possible. (This is our last week of these so really go for it! Push yourself and see how far you’ve come since week one!) *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 12-15 reps *Perform drop set after last set *Rest 60 seconds between sets