Week Five - Day One - Repitition Upper Body

Monday July 11, 2011

Today I decided to change things up a bit and stick closer to the Westside for Skinny Bastards protocol. I feel like I'm putting on a little more fat than I should be so I'm cutting my calories a tad and doing some low intensity cardio in the morning and maybe even in the evening if I manage the time. I'm still trying to workout which days are what with my horseback training so the template may change as the weeks go on. So here's for today!

Morning Cardio: (After 1st meal)

30 seconds jog followed by 60 seconds walk for 21 minutes (14 intervals for you Gym Boss users)

Workout:

Warm-up (25 minutes):

Catalyst Warm up followed by Foam Rolling

Workout (45 minutes):

Repitition Bench Press

60% of 1RM for 4 sets of 12 - 15 reps (Or 3 sets for AMRAP) 90 seconds rest between

Super Set 1 (Vertical Pull / Rear Deltoid)

4 sets of 8 - 12 reps

Perform one after the other with 90 seconds rest afterward

Lat Pull-Down
Incline Rear Delt Flyes (These are harder than you'd think! You may go lighter than expected)

Medial Deltoid Set: Dumbbell Military Press 4 sets of 8 - 12 reps

Super Set 2 (Traps / Arms):

4 sets of 8 - 12 reps

Perform one after the other with 90 seconds rest afterward

Dumbbell Shrugs
Dumbbell Curls

Gripper Plates: 4 sets of 3- 8 reps with 90 seconds rest

Cashout:

Tabata Row! You know how it is - 20 seconds working your arse off, 10 seconds rest, eight times.