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Diet Plan Options #1 
Diet Plan Option #2 
MONDAY

Treadmill Sprints: 10 seconds on/10 seconds off for 10-12 minutes

 

Quad-Set:

Barbell Bench Press 95-135 for failure ( I go for 30+ the first set)

Chest Flys-20 reps

Push-ups-20 reps

Weighted Crunches – 20 reps

Repeat for 5 sets low to no rest

 

Tri-Set:

Pullups  – 15 reps ( or just failure)

Pulldowns – 15 reps close 15 wide grip

Ab Wheels – 15 reps

Repeat for 5 sets

 

Treadmill Sprints: 10 seconds on/10 seconds off for 10 minutes

TUESDAY

Jump Rope Sprints 10 seconds on/10 seconds off for 10 minutes

10 minutes of walking lunges

Jump Rope Sprints 10 seconds on/10 seconds off for 5 minutes

Squat 135 for 50 reps in 1-2 sets

 

THICK ABZ

Weighted crunches -100 reps with a 25b plate

Ab wheels -50 reps

Weighted crunches -100 reps with a 25b plate

Back extensions 3×25 reps

WEDNESDAY

Pullups – 5-10 reps

Pushups – 15-20 reps

Bodyweight skulls  – 10-15 reps

Knee Ups (15-20 reps) or Toes 2 Bar (10-15)

Repeat for 10 sets

THURSDAY

Run 1/2 mile to start for time:

 

Alternate Fury Punches with 5lb Dumbbells 1 minute

Jump Rope – 1 minute

6-8 sets

 

Lateral Raise – 50 reps

Jump Rope – 1 minute

Front Raise – 50 reps

Jump rope -1 minute

2 sets

 

Barbell Shrugs / Side lying laterals

Every time you get 50 reps in shrugs you immediatly

do 2 sets of 10 reps with no rest of side lying laterals

50 reps at 135 – 2 sets of 10 reps side lying laterals

50 reps at 225 –  2 sets of 10 reps side lying laterals

50 reps at 315 – 2 sets of 10 reps side lying laterals

 

Run 1/2 mile for time:

FRIDAY

20 reps

Skull crushers

Rope Pushdowns

Band pushdowns or Straight bar pushdowns

then

15  reps

Straight bar curls

Preacher curls

Incline dumbbell curls

6-8 rounds no rest

50 Ab Wheels

SATURDAY

400 meters lunges for time

THICK ABZ

Weighted crunches -100 reps with a 25b plate

Ab wheels -50 reps

Weighted crunches -100 reps with a 25b plate

SUNDAY

60 minutes alternate

5 minutes walk at 10-15% incline

5 minutes run at 0%