Here we go dudes n' grrrls - Phase 1, Day 1 of the 12 Week Plan: Gym Edition.
Brandon is recovering from a cold so it was a struggle for him to get through the workout but he was able to power through it. Thankfully with phase 1 being the easiest of the 4 working out while not being completely recovered from a cold wasn't too much of a problem.
Woke up and had a cup of oatmeal with 1 scoop of whey protein isolate with a little cinnamon for flavor along with a cup of coffee. This is our typical "pre-workout" and it's not likely to change throughout the duration of this program.
Here we go!
SQUATS
5 Sets Total
- 15 Reps at 135 pounds
- 12 Reps at 185 pounds
- 10 Reps at 225 pounds
- 8 Reps at 245 pounds
- 6 Reps at 265 pounds
BENT OVER ROWS
5 Sets Total
- 12 Reps at 135 pounds
- 10 Reps at 185 pounds
- 8 Reps at 185 pounds
- 6 Reps at 205 pounds
- 6 Reps at 225 pounds
BENCH PRESS
5 Sets Total
- 15 - 135 lbs
- 12 - 185 lbs
- 10 - 225 lbs
- 8 - 245 lbs
- 6 - 245 lbs
OVERHEAD PRESS
5 Sets Total
- 12 - 95 lbs
- 10 - 105 lbs
- 8 - 105 lbs
- 6 - 105 lbs
- 6 - 105 lbs
EXTERNAL ROTATIONS
3 Sets of 12 Reps - 10 lbs
SEATED CALF RAISE
3 Sets of 15 Reps - 140 lbs
MOUNTAIN CLIMBERS
3 Sets - 30 Seconds Each
PLANKS
3 Sets - 30 Seconds Each
HAND WRITTEN JOURNAL WORKOUT OVERVIEW
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