7/11/26

AM Workout (TBD)

TBD CF Class

PM Workout (TBD) 

A.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

 

B.

Strict Supinated Pull-ups 

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

 

C. 

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

 

D.

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

 

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

 

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

H. 

Every 2 for 8 (4 sets) of:

‘Durante Core’ (10 v-ups, 10 tuck-ups, 10 hollow-rocks, :10 hollow hold)