Workout week 3 (9/25-9/30)
Monday, 9/25
1) Deadlift 10 sets, 5 reps (220Ibs) - Rest for 1-2 min in-between sets
2) Wide-Grip Pull ups 5 sets, failure - Rest for 1-2 min in-between sets
3) Bicep Curls, 10 sets, 5 reps (70Ibs) - Rest for 1-2min in-between sets
Tuesday, 9/26
1) Easy 10 minutes jog on treadmill (7.0 Speed)
2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets
3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets
Wednesday, 9/27
1) Deadlift 10 sets, 5 reps (220Ibs) - Rest for 1-2 min in-between sets
2) Incline Bench Press, 10 Sets, 5 reps (160Ibs) - Rest for 1-2 min in-between sets
Thursday, 9/28
1) Easy 10 minutes jog on treadmill (7.0 Speed)
2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets
3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets
Friday, 9/29
1) Deadlift 10 sets, 5 reps (220Ibs) - Rest for 1-2 min in-between sets
2) Overhead barbell press, 10 Sets, 5 reps (115Ibs) - Rest for 1-2 min in-between sets
Saturday, 9/30 (High Intensity Cardio Day)
1) 1 mile warm-up jog (7:12)
2) 8-10X200M Repeats - 28-30 Seconds
3) 1 Mile Cool down (8:30)
Sunday, 10/1 - Rest