After Illness
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ABCDEF
1
MONDAY
2
Legs & Calve #1
3
Leg Extension3x Alt.10ea. + 10 Dbl Leg
4
Front Squat4x15
5
S.L. Leg Press3x20ea.
6
Leg Curl 2/14x15
7
DB Lunges3x15ea.
8
Standing Clave Raises/3x10/
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Low Squat jumps/3x30sec./
10
TUESDAY
11
Back & Shoulder #1
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Chin Pull Downs/3x10Heavy/
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Wide B.H. Pull Downs/3x15/
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Standing Pull Downs/3x15/
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DB Upright Row//3x15/
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DB F. Raise/3x15/
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DB Lateral Raise/3x15/
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DB Bent Raise/3x15/
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DB Military Press/3x15/
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WEDNSDAY
21
Arms
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BB Bicep Curls3x20
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Alt. Curls3x20ea.
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Hammer Curls3x10
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Dips3x10
26
Tricep Ext.3x15
27
DB Kickbacks3x20
28
THURSDAY
29
Legs & Calve #2
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High Knee Step Ups3x15ea.
31
RDL's3x20
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Leg Extension3x10(Heavy)+15 (Fast) ea
33
Squat4x15
34
Calve Raise on leg Press/4Xburn
35
Seated Calve Raises/2x60sec. Heavy
36
FRIDAY
37
Back & Shoulder #2
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BB Bent Over Row/3x8/
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Pull Up/3x3/
40
DB Row/3x20ea.
41
BB Military Press4x15
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Cable Lateral Raise/4x20
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Cable Front. Raise/4x20
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Cable Bent Raise/4x20
45
Upright Row/4x20
46
SATURDAY
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Legs & Calves #3
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Deadlifts 5x5
49
RDL's5x10
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Overhead Squat5x5
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Pistol Squats5x5 ea
52
Leg Press3x20
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Alt Leg Extension3x20
54
Jump Squats3x20
55
SUNDAY
56
Glutes
57
Thrusters3xburn
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BB Glute Bridge3x15
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Bench Rev Hyoer3x15 sec
60
SL Rev Leg Press5x8
61
Cable 45 degree abduction3x8
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X band walks3x20 ea
63
PM Cardio
64
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MondayViking Wairrior Protocol
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TuesdayStrength Shoe Plyo's
67
WednesdayViking Warrrior Protocol
68
ThursdayStrength Shoe Plyo's
69
FridayViking Warrior Protocol
70
SaturdayStrength Shoe Plyo's
71
SunndayBootcamp @ Courtside with R after weights
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