Mind2Muscle

 
 
 

Day 1

Burpees: 1x30

Bent-over Barbell Row: 4x10

Straight Leg Deadlifts: 5x8

Walking Lunges:   2 sets of 20 reps (10 each leg) (shift all your weight to the driving leg)

SUPERSET Seated/Standing Calf Raise:   1 set of 120 reps with a 2 second pause at the top

V-Ups: 2 sets of 20 reps, ROM+Vacuum (suck in) (start on your back and go fast on the eccentric and squeeze)

Russian Twists: 1x30 (be sure to touch the ground on each side)

Toe-to-bar Leg Raise: 3 sets of 5 reps, Toes to Bar + Vacuum(suck in)

Day 2

Hollowed Push-ups/Wide Grip Pull-ups: 2x20

Barbell Incline Close-Grip Bench: 2 sets of 20 repetitions

Seated Cable Single Arm Rows: 2 drop sets (start heavy to accomplish 5 reps then lighten it to accomplish 10 reps and then drop it one more time to accomplish 20 reps)

DB Bent Over Row: 3 sets of 20 (10 each arm)

*remember to switch starting sides to maintain even strength by performing high-quality reps for each side.

Prone Bench Shoulder Flies: 3 sets of 10 without a pause at the top (prone means face down)

Standing DB Shoulder Press: 3 Sets of 12 reps (start neutral but end with a slight twist inward 

Day 3

 

 

Front Barbell Squats: 2 sets of 20 reps

Barbell Squats: 4 sets of 8,10,8,6 reps

Bear Crawls: 2 sets of 100 yards

 

KB Swings: 2 sets of 20 reps

Day 4

Handstand Static Wall Holds: 2x25 seconds

Shoulder Side-front Raises 3x10 (slow and controlled) raise the weight i front of you and then when you reach horizontal bring the weight to your lateral and lower it.

Single Rm DB Row with Men’s Health’s direction 3X10

 

Standing DB Shoulder Press (extend arms fully and practice full range of motion) 3x10 

Lateral, Narrow Grip Barbell Shoulder Raise  2x20

Pull-Ups 3 sets to failure (keep shoulders engaged)

Chin-Ups 3 sets to failure tempo (point toes in front of you) 

Sit-ups 3 sets of 20 (suck in to automatically work your abs)w

Alternating, Jumping Runner Lunges 3 x 10 each side

Bodyweight Jump Squats (pause at the bottom give 100% force through each rep

Day 5

Flat Bench: 4 sets 10 reps

 

Seated Single Arm Rows: 3 sets 20 reps (10 each side)

- Thoroughly Stretch and use a lacrosse ball to run over problem area ~ 30x’s

Ab Challenge with Chris Heria

 

Day 6

Active Recovery: 30 Minute Walk or Yoga

Day 7

Active Recovery: 30 Minute Walk or Yoga