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Week5photo

3 Rounds ( complete each round with 30 sec – 1 min rest between exercise / 3 minutes rest between each round)

 ROUND 1

Max Rep Pushup **your choice of regular, narrow, or wide**

Jimmy MRC Bear Crawl

Tbar Row (12-15 reps with manageable weight that won’t cause injury to your lower back) Seated Arnold Press (12-15 reps) Squat with Flat Bench (8-10 reps place flat bench behind your knees and squat down like you are sitting in a chair.  Rest for a second on the bench and then explode up from the squat.  This is a great way to hone proper squat form and avoid injury when learning how to squat) DB Seated Curl (12-15 reps) Elbow to knee crunches (25 reps each side)

 Round 2

Flat Bench DB Fly (12-15 reps) Flat Bench DB Row (12-15 reps) Front Shoulder Raise with Plate (10-12 reps with a plate that’s manageable.  Focus on controlling the weight) Empty Barbell Split Squat (12-15 reps per leg) DB Curl to Overhead Press (12-15 reps) Plank (max time hold)

 Round 3

Incline DB Fly (12-15 reps) DeadLift (12-15 reps) DB Overhead Press (12-15 reps) Step Ups (25 each leg) Training Mask step ups edited

Seated Hammer Curl (12-15 reps) V-Ups (20-25 reps)

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