Workout

Day 1
Dynamic Warm up
Arm Circles 30 sec forward &back
Inch Worm 10 yards
Frankensteins 2 x 6 steps
Toe Touches 2 x 6 steps
Quad Pulls 2 x 6 steps
Knee to Chest 2 x 6 steps
Hip Cradle 2 x 6 steps
Salute 2 x 6 steps
Side Lunge Squat 2 x 6 steps
Core Lifts 2 minute Rest Between Each Set
Bench Press 8 x 75% 6 x 80% 4 x 85% 4min rest 2 x 90%
Incline DB Press 8x 8x 8x
Auxiliary Lifts
Curl to Press 12x 10x 8x
Flat DB Fly 10x 10x 10x
DB Decline Bench 10x 8x 6x
Dips max max max
Tricep Push Down 12x 10x 8x
3 Way Raise 8x 8x 8x
Cool Down
Upper Body Static Stretch Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec
Lower Body Static Stretch Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec


Robert Pawelski
Workout
Day 2
Dynamic Warm up
Inch Worms 10 yards
Frankensteins 2 x 6 steps
Toe Touches 2 x 6 steps
Quad Pulls 2 x 6 steps
Knee to Chest 2 x 6 steps
Hip Cradle 2 x 6 steps
Salute 2 x 6 steps
Side Lunge Squat 2 x 6 steps
Core Lifts 2 minute Rest Between Each Set
Parallel Squat 8 x 75% 6 x 80% 4 x 85% 4 min rest 2 x 90%
Rev Grip Pull Down 8x 8x 8x
Auxiliary Lifts
Chin Ups 24
Leg Curls 10x 10x 10x
Lunges 10x 10x 10x
Supine Row max max max
1 arm Row 10x 10x 10x
Biceps 20-16x 20-16x 20-16x
Cool Down
Upper Body Static Stretch Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec
Lower Body Static Stretch Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec