WORKOUT POST: Hi guys, Pablo here. Week 2 of 5/3/1 & 6/12/25. SUNDAY: 5/3/1 DAY 1: A) FRONT SQUATS: 3x5/5/3: 30/40/45 Wk 2) 3x3+: 55/60/70 (5) B) FLAT BENCH PRESS: 3x5/5/3: 35/45/50 Wk 2) 3x3+: 60/70/80 (5) C) UNDERHAND BARBELL ROWS: 3x5/5/3: 40/50/60 Wk 2) 3x3+: 75/85/95 (5) MONDAY: 5/3/1 DAY 2: A) STRAIGHT BAR DEADLIFTS 3x5/5/3: 40/50/60 Wk 2) 3x3+: 70/80/90 (17) B) STANDING BB PRESS: 3x5/5/3: 25/30/35 Wk 2) 3x3+: 40/45/50 (7) C) PULL-UPS: 3x5/5/3: blue/green/purple Wk 2) 3x3+: black/BW/+5kg plate (10) TUES: CORE & CARDIO A) 15mins: TRX core tri-set: 1) TRX bodysaw: 6 reps: 4 second negative 2) TRX knee tuck: 12 reps: 3 second negative 3) TRX pendulum: 25 reps e/s: 2 second negative 4 tri-sets, 60 secs rest B) 10mins: HIIT: 30/30: burpees C) 20mins: LISS: Mahler swings (8s-10s,30/30) WED: CHEST & BACK CHEST: 6: 30 incline dumbell presses: 22.5s (get 6 last set) 12: 30 incline barbell presses: 2.5 e/s (get 10 last set) 25: 15 incline Dumbell presses: 10s (get 12 last set) 4 tri-sets, 2mins rest between tri-sets BACK: 6: chins: BW 12: TRX inverted rows: BELLY BUTTON 25: seated cable rows: 47kg 4 tri-sets, 2mins rest between tri-sets THU: LEGS: KNEE DOMINANT: 6: bb back squat: 60kg 12: TRX split squats (STEPPER): 8kg bag 25: Single leg leg extensions: 14kg e/s 3 tri-sets, 2 mins rest between tri-sets. HIP DOMINANT: 6: single leg leg curls: 20kg 12: balls of feet elevated Trapbar RDLs: 12.5 e/s 25: 45 back extensions: BW 3 tri-sets, 2 mins rest between tri-sets. CALVES: Donkey calf raise ladder: 5kg: 10 reps,10 secs,20 reps,20 secs rest,30 reps,30 secs rest,40 reps FRI: SHOULDERS & ARMS: SHOULDERS: 6: seated dumbell press: 15s ^ 12: seated lateral raise: 3kg dumbells ^ 25: cable lateral raise: PLATE 1 3 tri-sets, 2mins rest between tri-sets TRICEPS: 6: dips: BW ^ 12: dumbell extensions: 5s 25: tricep press down: 14kg 3 tri-sets, 2mins rest between tri-sets BICEPS: 6: incline dumbell curls: 7.5s ^ 12: standing barbell curls: 15kg 25: preacher cable curls: 14kg 3 tri-sets, 2mins rest between tri-sets SATURDAY: CORE & CARDIO A) 15mins: core tri-set: 1) feet elevated Kb renegade rows: 18s: 12reps 2) Garhammer knee raise: 8-12reps 3) ab wheel rollouts: 8-12reps 4 tri-sets, 60 secs rest B) 10mins: HIIT: 30/30: 10 bulgarian bag spins (RED) into 20 x-body mountain climbers X 10 rounds for time (7.50) C) 20mins: LISS: prowler (85kg)(30/30)
Posted on: Sat, 15 Nov 2014 19:33:46 +0000
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