I’m gonna try to be as serious and as focused as I possibly can.
M-W-F: Squat, Dead, Bench, Hang Clean
T-TR-Sat-Sun: Other stuff
Conditioning: Burpees, Sprints, Football Drills, 2 mile run, 5 mile run, Boxing
Chest: Bench Press, Dumbbell Press, Dips, Push ups, Wide Grip Bench, Incline bench,
Quads: Front Squats, Hack squats, Single Leg Press
Ass/Glutes: Glute Ham Raise, Lunges,
Hamstring: Romanian Deads, Stiff Leg Deadlifts, Single LEG Work
Upper to Mid-Back: Deadlifts and variations, Bent Over Rows, Dumbell Rows, Pull ups.
Lower Back: Good Morning
Traps: Shrugs, Dumbell shrugs, Power Shrugs
Triceps: Dips, Diamond push ups, Skull crushers, extensions, single dumbbell extensions
Biceps: Curls, Heavy curls, dumbell curls, hammer curls
Forearm/Grips: Sand grabs, Wrist Curls
Thursday- Feb 12
Post my training in a few hours.