The 8-week Strong And Lean workout program: Week 7 And 8

The following is a listing of the workouts for week’s 7 and 8 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)

SATURDAY’S

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CIRCUIT ONE (3 sets)

Dumbbell Thruster x 15,12,10

Dumbbell Bilateral Bent Over Row x 15,12,10

Plyo Push Up x 15,12,10

Jump Rope x 100,80,60

Ab Wheel Roll Out x 15,12,10

Rest 2 minutes between sets

CIRCUIT TWO (3 sets)

Box Jump x 15,12,10

TRX High Pull x 15,12,10

Push Ups x 15,12,10

Kettlebell Swings x 15,12,10

Wall Balls x 15,12,10

Rest 2 minutes between sets