MONDAY
TTF LOWER WARM UP
SAFETY bar squats. 5x3 worked up to 200lbs
Bulgarian Split Squats 5x4 each leg 20lbs
Ab Machine 3x10
TUES
TTF UPPER WARM UP
Bamboo Crazy bell press 100reps 26lbKB’s
Lat pull downs 5x8 150lbs
Tricep Pressdowns 5x8
Stretch
THURS
TTF LOWER WARM UP
Echo Bike 6min 1:64 of a mile
Deadlift (rack) against elitefts minis 5x3 185lbs
Standing Leg Curl 5x8
Ab Crunch Machine 3x20 (cramped up)
FRIDAY
TTF UPPER WARM UP
DB incline Press 5x10 up to 70’s
Seated Chest Support Row 5x8
Push ups 3xfail
For the athletes and clients we hit alot of specialty bars to work on weaknesss. Will do this another week or so then start a 12 week cycle.