• Alie

Week 12/7/2020

Updated: Dec 11, 2020

LBS BOARD WORKOUTS

WEEK 2 (5 DAYS)


DAY 1: TOTAL BODY


  1. 15-12-10-8

  • DEADLIFTS

  • DB FLAT BENCH

  • PULL UPS OR JUMPING PULLUPS

  • DB CLEAN & JERK

  • HANGING LEG RAISES

**TRY TO MOVE UP IN WEIGHT EACH ROUND. AS THE REPS GET LOWER, THE WEIGHTS GET HIGHER**

  1. Extra credit: 50 cal echo bike challenge (practice)


DAY 2: LOWER BODY

WARM UP: 15MIN AMRAP: (as many rounds as possible in 15min)

  • 5 PULLUPS

  • 10 PUSH UPS

  • 15 AIR SQUATS

STRENGTH: BACK SQUATS

  • WARM-UP 1-2 SETS WITH 4-6 REPS

  • WORKING SET IS 70% 4X5

  • 1XAMRAP @ 70%

CIRCUIT: 3 ROUNDS

  • 500M ROW OR 1000M BIKE ERG OR 24 CAL ECHOBIKE

  • 10 PLATE GROUND TO OVERHEAD PRESS

  • 10 PLATE OVERHEAD WALKING LUNGES

  • 10 WEIGHTED V UPS WITH PLATE



DAY 3: WARM-UP: ONE MINUTE OF WORK FOR EACH EXERCISE FOR 15MIN. (3 ROUNDS OF EACH EXERCISE)

  • JUMP ROPE

  • BURPEES

  • PLANK

  • AIR SQUATS

  • REST

STRENGTH: BARBELL FLOOR PRESS

  • WORKING SETS ARE 4X5 @75% OF BENCH MAX

  • 1XAMRAP @75%

ACCESSORIES: 4 SETS X 12 REPS OF EACH EXERCISE AS HEAVY AS POSSIBLE

  • DB SINGLE-ARM SHOULDER PRESS (6/SIDE)

  • skullcrushers SUPERSET W/ALT BICEP CURLS

  • DB FRONT/SIDE RAISES (FRONT + SIDE = 1 REP)

  • BAND PULL APARTS SUPERSET W/ BANDED REAR DELT FLIES

CORE: 3X60SEC/45SEC/30SEC

  • BIKE CRUNCHES

  • LYING LEG LIFTS

DAY 4: WARM-UP: 3 ROUNDS:

  • 3X3X3 GRIP POSITION PULLUPS (3 REPS CLOSE GRIP, 3 REPS REVERSE GRIP, 3 GRIPS WIDE)

  • 400M ROW

  • 10 KETTLEBELL SWINGS

  • 10 KETTLEBELL WINDMILLS (5/SIDE)

STRENGTH: PUSH/PULL

  • BENCH 5 SETS

  • 1ST SET X 12 REPS, 2ND SET X 10 REPS, 3RD SET X 8 REPS, 4TH SET X 6, 5TH SET X AMRAP AT HEAVIEST WEIGHT

**SUPERSET W/BARBELL ROW X10 REPS AFTER EACH SET

**BODYBUILDING**

  • SEATED CHEST SUPPORTED ROW (MACHINE OR DB) 4X12/10/8/6

  • BICEP CURLS 10 REPS PALMS UP/10 REPS HAMMER CURLS (PALMS FACE TOGETHER)

CIRCUIT: 20-15-10

  • DB BURPEES

  • MOUNTAIN CLIMBERS (L+RT = 1 REP)

  • DB FRONT SQUATS



DAY 5: TOTAL BODY CONDITIONING

WORKOUT A) EACH EXERCISE IS 60SEC, 45SEC, 30 SEC OF WORK

**(DO 60SEC OF MANMAKERS, STRAIGHT INTO 60SEC PLANK, THEN 45SEC OF MANMAKERS, STRAIGHT INTO 45SEC PLANK, THEN 30SEC OF MAN MAKERS, INTO 30 SEC OF PLANK)

REST TWO MINUTES BEFORE THE NEXT PAIR OF EXERCISE

REST TWO MINUTES BEFORE THE NEXT PAIR OF EXERCISES

REST TWO MINUTES BEFORE THE NEXT PAIR

OF EXERCISES


**REST 5 MINUTES THEN REPEAT THE WHOLE WORKOUT ONCE MORE**


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For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning