Foro de artes marciales, deportes de contacto, musculación, fitness, salud

Monday AM Workout
Exercise Sets Reps
A1 Trap Bar Rack Pull * 3 10
A2 Ankle Mobility 2
B1 Bulgarian Split Squat 3 8
B2 Farmer's Carry (heavy) 3 30 yd.
* Trap Bar Rack Pull — The progression was as follows:
 Weeks 1-3 3 x 10
 Weeks 4-6 5 x 10
 Weeks 7-9 7 x 10
 Weeks 9-12 10 x 10
He also started at Pin 5 (just below knee level) and worked down to Pin 3 (mid shin) as mobility improved.

Monday PM Workout
Exercise Sets Reps
A1 TRX 3-Way Shoulder Series * 3 6
A2 Triceps Pushdown 3 15
B1 Trap Bar Shrug 5 10
B2 Lateral Raise 4 Reverse 21s
B3 Wrist Roller * * 4 3
* TRX 3-Way Shoulder Series — 6 of each exercise.
* * Wrist Roller — Up/down = 1 rep.

Tuesday AM Workout
Exercise Sets Reps
A1 Low Incline Bench Press * 3 6
A2 Sled Face Pull * * 3 15 yd.
B1 Dumbbell Fly / Squeeze Press Combo 4 8
B2 Supported Landmine Row 4 8
* Low Incline Bench Press — The progression was as follows:
 Weeks 1-3 3 x 6
 Weeks 4-6 4 x 6
 Weeks 7-9 5 x 6
 Weeks 10-12 6 x 6
* * Sled Face Pull — He did an equal number of sets of face pulls as presses, so the volume increased every three weeks.

Tuesday PM Workout
Exercise Sets Reps
A1 Cuban Press 3 12
A2 Seated Dumbbell Curl 3 12
A3 Band Pull-Apart 3 15
B1 Single Arm Incline Bench Lateral Raise 3 10
B2 Wrist Curl / Reverse Curl 3 10 / 10
B3 Pushups * 3 AMRAP
* Pushups — As many reps as possible.

Wednesday AM Workout
Exercise Sets Reps
A1 Lat Pulldown (1.5 reps) 3 8
A2 Straight Arm Pulldown 3 10
A3 Face Pull 3 12
A4 Dumbbell Pullover 3 10
A5 Kayak Row 3 8 / side
Thursday AM Workout
Exercise Sets Reps
A1 Trap Bar RDL 4 8
A2 Hip Thrust 3 10
B1 Trap Bar Split Stance RDL 3 8 / side
B2 Bulgarian Split Squat 3 8
C Heavy Sled * 5 30 yd.
* Heavy Sled — 15 yard push/15 yard reverse drag.

Thursday PM Workout
Exercise Sets Reps
A1 TRX 3-Way Shoulder Series * 3 6
A2 Dip 3 15
B1 Trap Bar Shrug 5 10
B2 Lateral Raise 4 Countdown 6-1
B3 Plate Hold 4 30 sec.
* TRX 3-Way Shoulder Series — 6 of each exercise.

Friday AM Workout
Exercise Sets Reps
A1 Seated Barbell Overhead Press * 3 6
A2 Kneeling T-spine Rotations 3
B1 Barbell Chest Supported Row 5 10
B2 Ring Pushups 4 10
* Seated Barbell Overhead Press — Bench was set to a very high incline, not totally vertical. The progression was as follows:
 Weeks 1-3 3 x 6
 Weeks 4-6 4 x 6
 Weeks 7-9 5 x 6
 Weeks 10-12 6 x 6

Friday PM Workout
Exercise Sets Reps
A Shoulder Complex * 5
B TRX Inverted Row / Pushup Countdown * * 1
C1 Sled Biceps Curl 3 15 yd.
C2 TRX Triceps Extension 3 10
* Shoulder Complex (using dumbbells) — Consists of the following:
 6 Muscle Snatches
 6 Upright Rows
 6 Overhead Press
 6 Push Press
 6 Bent Over Rows
* * TRX Inverted Row / Pushup Countdown — Consists of the following:
 10 rows / 20 pushups
 8 rows / 16 pushups
 6 rows / 12 pushups
 4 rows / 8 pushups
 2 rows / 4 pushups
For a toal of 30 rows, 60 pushups. Going back and forth with little to no rest.