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YOU against YOU

Weeks 7-9

Arms

Do this set once per week. 

SUPERSET
(A set that is combined with another set of moves. Example: 1 set of 10 reps of hammer curls followed immediately by 1 set of 10 reps of skull crushers) 

Set 1: Hammer Curl 

3x10

Set 1: Skull Crusher 
3x10
Set 2: Reaches (R/L=1) 
3x10 
Set 2: Hinge Scarecrow Row 
3x10
Set 3: Bicep Crusher 
3x10
Set 3: ingle Arm Tricep Drop (complete right and Left) 
3x10

Legs

Do this set once per week. 

Squat High Power Row 
3x12
HEAVY Deadlift
4x8 
Lateral Lunge Press 
(R/L=1) 3x8
Lunge Open Lunge 
3x12 
HEAVY Squat 
3X12

Full Body

Do this set once per week. 

Blastoff Tricep
3x8
Lunge Power Jump
3x12 
Weighted Sit-up Goal Press 
3x8
Side Plank Kick 
3x8
Plank Weight Drag
(R/L=1) 3x12
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