Bryce Arrington
4/30/20
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Parallel Grip Chin-ups x AMAP
Rest 90 seconds
3 sets
Broomstick Good Morning x 25
Weighted Crunches x 15-20
Dumbbell Pullovers x 20
Rest 90 seconds and stretch or foam roll quads
2 sets
Overhead Dumbbell Press x 15
Rear Laterals x 12-15
One Leg Split Squats x 12 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Cobras x 15
Seated Hammer Curls x 10
Incline Dumbbell Curls x 10
Walking Lunges x 30 seconds
Rest 60 seconds
2-3 sets
Pushups x AMAP (as many as possible)
Bosu Ball Crunches x 15
Rockups x 15
Plank x 30-60 seconds
Rest 60 seconds
2 sets
Back Squats x 20 reps
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
Warmup
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Lats.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Stretch: Hamstrings with leg up.
3 sets
Parallel Grip Chin-ups x AMAP
Rest 90 seconds
3 sets
Broomstick Good Morning x 25
Weighted Crunches x 15-20
Dumbbell Pullovers x 20
Rest 90 seconds and stretch or foam roll quads
2 sets
Overhead Dumbbell Press x 15
Rear Laterals x 12-15
One Leg Split Squats x 12 reps each leg
Rest 60 seconds and quickly roll lats, rotator cuffs, pecs, or triceps if any are tight
2 sets
Cobras x 15
Seated Hammer Curls x 10
Incline Dumbbell Curls x 10
Walking Lunges x 30 seconds
Rest 60 seconds
2-3 sets
Pushups x AMAP (as many as possible)
Bosu Ball Crunches x 15
Rockups x 15
Plank x 30-60 seconds
Rest 60 seconds
2 sets
Back Squats x 20 reps
Rest 90 seconds
Cooldown
Roll IT bands and quads thoroughly.
Roll: Quads, IT Bands, Inner Thighs, Piriformis, Calves, Tibialis, Lats, Rotator cuff
Stretch Calves, Hamstrings with leg up, and quads on swiss ball
4/28/20
3 sets
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 12 each
Dumbbell Pullovers x 15-20
Rest 60 seconds
4 sets
Bench Press x 10
Rest 90 seconds
4 sets
Rear Laterals x 10-12
Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
Rest 60 seconds
2 sets
Situps x 60 seconds
Crunch with leg extension x 30 seconds
Jump Rope 90 seconds
Bicycles x 60 seconds
Walking Dumbbell Lunges x 60 seconds
Rest 60 seconds
3 sets
Moderate Sprint at about 70% effort x 60 seconds
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy
3 sets
Bird Dog x 10 each side
One Leg Stiff Leg Deadlift x 12 each
Dumbbell Pullovers x 15-20
Rest 60 seconds
4 sets
Bench Press x 10
Rest 90 seconds
4 sets
Rear Laterals x 10-12
Front Raises x 10-12
Lying Dumbbell Tricep Extension x 15
Rest 60 seconds
2 sets
Situps x 60 seconds
Crunch with leg extension x 30 seconds
Jump Rope 90 seconds
Bicycles x 60 seconds
Walking Dumbbell Lunges x 60 seconds
Rest 60 seconds
3 sets
Moderate Sprint at about 70% effort x 60 seconds
Rest 90 seconds and stretch quads, hams, and/or calves if you have the energy
4/24/20
4 sets
Bird Dog x 10 each side
Weighted Crunch with leg extension x 10 each side
Reverse Crunch x 10
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds
3 sets
Flat Flyes x 13-15
Rear Laterals x 13-15
Front Raises x 13-15
Dumbbell Pullovers x 15-20
Rest 60 seconds and foam roll lats
3 sets
Incline Dumbbell Curls x 15
Jump Rope 60 seconds
Lying Dumbbell Tricep Extension x 15
Jump Rope 60 seconds
Side Laterals x 15
Lunges in place x 30 seconds
Zero Rest
3 Sets (this will be absolutely exhausting if you do it right, and it will get your metabolism going bigtime)
Barbell Squats x 15-20
Rest 90 seconds
4 sets
Bird Dog x 10 each side
Weighted Crunch with leg extension x 10 each side
Reverse Crunch x 10
Pushup Position Knee to Opposite Elbow x 6 each side
Rest 60 seconds
3 sets
Flat Flyes x 13-15
Rear Laterals x 13-15
Front Raises x 13-15
Dumbbell Pullovers x 15-20
Rest 60 seconds and foam roll lats
3 sets
Incline Dumbbell Curls x 15
Jump Rope 60 seconds
Lying Dumbbell Tricep Extension x 15
Jump Rope 60 seconds
Side Laterals x 15
Lunges in place x 30 seconds
Zero Rest
3 Sets (this will be absolutely exhausting if you do it right, and it will get your metabolism going bigtime)
Barbell Squats x 15-20
Rest 90 seconds
4/22/20
3-4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Reverse Crunches x 15-25
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Jump Rope 60 seconds
No Rest
3 sets
Flat Dumbbell Bench Press x 13-15
Rest 30 seconds
Incline Dumbbell Row x 13-15
Rest 60 seconds and foam roll lats
3 sets
Incline Dumbbell Rear Laterals x 13-15 (partials) - pick an overly heavy weight that you can only lift 2/3 of the way up
Rest 10 seconds
Incline Dumbbell Rear Laterals x 13-15 (full reps) - drop to a significantly lower weight that you can complete 13-15 full perfect reps with
Rest 10 seconds
Incline Dumbbell Partial Rear Laterals x 13-15 (partials) - go back to the initial weight. This time you'll barely be able to move them at all, but pump through the tiny partial reps without stopping and your rear delts, rotator cuffs, and upper back will be on fire
Jump Rope x 90 seconds
No rest
3 sets
Step Ups with a barbell on your back x 10 left leg
Step Ups with a barbell on your back x 10 left leg
Bodyweight Lunges in place x 15 on the left leg only
Bodyweight Lunges in place x 15 on the right leg only
Tricep Rope Pushdowns x 25
No Rest
3-4 sets (move quickly between each exercise in an effort to get no more than 5 seconds rest between each exercise)
Reverse Crunches x 15-25
Plank x 30-60 sec
Bosu Crunch x 20
Rockups x 20
Jump Rope 60 seconds
No Rest
3 sets
Flat Dumbbell Bench Press x 13-15
Rest 30 seconds
Incline Dumbbell Row x 13-15
Rest 60 seconds and foam roll lats
3 sets
Incline Dumbbell Rear Laterals x 13-15 (partials) - pick an overly heavy weight that you can only lift 2/3 of the way up
Rest 10 seconds
Incline Dumbbell Rear Laterals x 13-15 (full reps) - drop to a significantly lower weight that you can complete 13-15 full perfect reps with
Rest 10 seconds
Incline Dumbbell Partial Rear Laterals x 13-15 (partials) - go back to the initial weight. This time you'll barely be able to move them at all, but pump through the tiny partial reps without stopping and your rear delts, rotator cuffs, and upper back will be on fire
Jump Rope x 90 seconds
No rest
3 sets
Step Ups with a barbell on your back x 10 left leg
Step Ups with a barbell on your back x 10 left leg
Bodyweight Lunges in place x 15 on the left leg only
Bodyweight Lunges in place x 15 on the right leg only
Tricep Rope Pushdowns x 25
No Rest
4/17/20
3 sets
Weighted Crunches x 20
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 90 seconds
3 Sets
Pushups x AMAP (as many as possible) using the perfect pushup handles y'all have there
One Leg Split Squats x 10-15 each leg
Rest 90 seconds
2 sets
Front Raises x 10-12
Jump rope x 60 sec
Side Laterals x 10-12
Burpees x 10
Mountain Climbers x 20
Rest 30 seconds
Rear Laterals x 10-12
Lunges in place x 60 seconds
Rest 90 seconds
3 sets
Seated Hammer Curls x 10-12
Lying Dumbbell Tricep Extensions x 10-12
Bosu Crunch Knee Knee x 8 each
Bicycles x 25 each
Rest 90 seconds
3 sets
Weighted Crunches x 20
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 90 seconds
3 Sets
Pushups x AMAP (as many as possible) using the perfect pushup handles y'all have there
One Leg Split Squats x 10-15 each leg
Rest 90 seconds
2 sets
Front Raises x 10-12
Jump rope x 60 sec
Side Laterals x 10-12
Burpees x 10
Mountain Climbers x 20
Rest 30 seconds
Rear Laterals x 10-12
Lunges in place x 60 seconds
Rest 90 seconds
3 sets
Seated Hammer Curls x 10-12
Lying Dumbbell Tricep Extensions x 10-12
Bosu Crunch Knee Knee x 8 each
Bicycles x 25 each
Rest 90 seconds