The following is a listing of the workouts for week’s 1-4 the Strong and Lean in 2015 program.
MONDAY’S
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SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets
CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets
TUESDAY’S
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Treadmill x 4 sets (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets
WEDNESDAY’S
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Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5
SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.
SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets
FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure
THURSDAY’S
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SUPERSET (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12
CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets
CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets
FRIDAY’S
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Treadmill x 4 (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets
CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets
Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)
