BLOCK #3 (JANUARY PLAN)

Begins: 01/04 & Ends: 01/31


FOUNDATION 3.1.F

Workout #186

UPPER BODY STRENGTH

EQUIPMENT

  • Barbell

  • Dumbbell

  • Jump Rope

  • Medicine Ball

  • Running Shoes

  • Sandbag

TAKE A PEEK

  • Warm-Up: Bodyweight exercises/Jump Rope

  • A.1-AUX: DB Shoulder Press (INC # / DEC REPS); DB Decline Bench Press (INC # / DEC REPS); BB Bentover Rows(INC # / DEC REPS); BB Clean & Press (INC # --same weight for all sets) / DEC REPS); Sandbag Plank Pulls (INC REPS / SAME #); Sandbag Front Rack Carry

  • G.1: Pull-Ups; Run/Jog Intervals for 1.5 miles

Notes from Trainer: In general I want you working with lighter weights more reps. Adjust weights if needed for these reps. I'd rather you adjust weight down and keep reps high.

DEMO Videos

Sandbag Front Rack Carry

Sandbag Plank/Pull Through