Friday, November 6, 2015

11/6/15 Workout - 3x5 day and sprints - Daily Undulating Periodization - DUP

Goblet Squat (kettlebell)
20 lb x 5 reps
20 lb x 5 reps
Goblet Squat (dumbbell)
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
Suspension Trainer Inverted Rows
5 reps
5 reps
5 reps
Push-Up
5 reps
5 reps
5 reps
Push Press
45 lb x 5 reps
45 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
Trap Bar Deadlift
140 lb x 5 reps
140 lb x 5 reps
210 lb x 5 reps
210 lb x 5 reps
210 lb x 5 reps
Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
High Cable Curls
40 lb x 20 reps
40 lb x 20 reps
40 lb x 20 reps
Barbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Incline Cable Flyes
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Triceps Pushdown - Rope Attachment
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Cable Rope Overhead Triceps Extension
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Dumbbell Side Lateral Raise
12 lb x 20 reps
12 lb x 20 reps
12 lb x 20 reps
Stair Machine
00:15:00
Running (Intervals/Sprints)
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint