tjohns31 
"Get Stronger and keep my body fat in the single digits and be able to complete 40 consecutive pullups."
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My current workout is as follows. 4days a week with Monday and Wednesday as randomized Hi-Intensity Interval Training and Thurs and Fri are bodybuilding and powerlifting workouts. I'm also playing basketball twice a week because I love it and it adds a cardio element to my week.
Sample Week:
MONDAY-BBall for 1.5 hours
5 Rounds of the following, timed: 25 Box jumps, 15Pullups, 15 Uneven Pushups each side, 20 DB Swings with 55#s, Lunges 20 steps carrying 20#DBs. When finished with the 5 rounds, do 50 GluteHam situps and 50 Russian twists with a med ball.
TUESDAY-Off
WEDNESDAY-BBall for 1.5 hours
Finish the following in the least amount of time possible
50 Box Jumps, 25steps CrossCarry (one weight above head, the other at side)Lunge 20# DBs, 50 Medball Pushups, 20 Thrusters with 95#s, 50 situps, 30 Burpees(up/downs), 10 L-pullups.
THURSDAY-Squat 135#x6reps, 185x8, 225x10, 245x12, 225x14, 185x16, 135x18; Deadlifts 135x10, 185x10, 225x8, 265x6, 285x4, 315x2; Cleans 135x8, 155x8, 155x6, 135x6
Finish with 40 Glute/Ham situps and 1 minute plank
FRIDAY-Supersets: Incline Bench 135x4setsx8reps with rowups 4sets of 12 reps; Decline DB Bench 75sx4sets of 6 reps, last set with 85s super with reverse grip lat pulls 160x4setsx6; Weighted Dips 25x3setsx8reps super with Seated Rows 120x3setsx8reps. |
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