3 Mile Run + Lower Body Power Day

Lower Body Movement Reps Reps Reps Reps
Leg Press Power 20 20 20 20
Glute Kickbacks Explosive 20 20 20 20
Deadlifts Power 12 12 12 12
Deadlifts w/ BB behind body Power 12 12 12 12
Box Single-Leg Squat Puluse Explosive 20 each 20 each 20 each 20 each
Calf Raises Explosive 20 20 20 20
Abs Movement Reps Reps Reps Rest Time
V Ups Controlled 15 15 15 15
Ab Crunch Controlled 25 25 25 25

Follow me on:  @Sirrom_Fitness @SirromFitness

 

Stair Climbs (3 sets x 10 reps = 600 steps) + Back/Biceps/Abs

Back/Biceps Movement Reps Reps Reps Rest Time
Bent Over DB Rows Explosive 8-12 8-12 8-12 90 sec
DB Curls Explosive 8-12 8-12 8-12 90 secs
Bent Over DB Front Raise Explosive 8-12 18-2 8-12 90 sec
Hammer Curls Explosive 8-12 8-12 8-12 90 secs
Strength Band Rows Controlled 8-12 8-12 8-12 90 secs
DB V Pulse Controlled 25 25 25 90 secs
Abs Movement Reps Reps Reps Rest Time
Plank w/ Shoulder Tap Explosive 12-15 12-15 12-15 90 sec
Ab Crunch Explosive 12-15 12-15 12-15 90 secs
Optional Extras Movement Reps Reps Reps Rest Time
DB Squat Explosive 25 25 25 90 sec
Ab Crunch Explosive 25 25 25 90 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30 minutes cardio + Chest/Shoulders/Triceps

Chest/Shoulders/Triceps Movement Reps Reps Reps Rest Time
Incline DB Chest Press Explosive 8-12 8-12 8-12 90 sec
Upright Rows Explosive 8-12 8-12 8-12 90 secs
DB Shrugs Explosive 8-12 8-12 8-12 90 sec
Flat bench Dips Explosive 8-12 8-12 8-12 90 secs
Seated DB Shoulder Press Explosive 8-12 8-12 8-12 90 secs
Overhead Tricep Extension  Explosive 8-12 8-12 8-12 90 secs
Flat DB Chest Press Explosive 8-12 8-12 8-12 90 secs
DB Lateral Raises Explosive 8-12 8-12 8-12 90 secs
Seated Bentover Tricep Ext  Explosive 8-12 8-12 8-12 90 secs
Abs Movement Reps Reps Reps Rest Time
Hill Climbers Controlled 25 25 25 90 sec
Cable Oblique Side Crunch Controlled 25 25 25 90 secs

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30 minutes Low Intensity Steady State (LISS) Cardio + Quads/Hamstrings/Calves/Abs

Quads/Hamstrings/Calves Movement Reps Reps Reps Rest Time
Front Squats Explosive 8-12 8-12 8-12 90 secs
Single-Leg Pushdown on Assisted Pull-Up Machine Controlled 12 each 12 each 12 each 90 secs
Adductor/Abductor Machine Controlled 15 each 15 each 15 each 90 secs
DB Lunges Explosive 8-12 8-12 8-12 90 secs
Smith Machine Squats Explosive 8-12 8-12 8-12 90 secs
Lying Hamstring Curls/Extensions Explosive 8-12 each 8-12 each 8-12 each 90 secs
Standing Calf Raises Explosive 20 each 20 each 20 each 90 secs
Glute Kick Back/Hydrant Explosive 10 each 10 each 10 each 90 secs
ABS Movement Reps Reps Reps Rest Time
Crunches Controlled 20 20 20 60 secs
Reverse Hyper Extension Contolled 15 15 15 60 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30 minutes cardio + Upper Body Power Day

Upper Body Movement Reps Reps Reps Rest Time
Deadlifts Power 4-6 4-6 4-6 3 mins
Iso-Lateral Pull Downs Explosive 12 12 12 90 secs
Flat DB Chest Press Power 4-6 4-6 4-6 3 mins
Dips / DB Pulse Squat (25 reps) Explosive 8-12 8-12 8-12 90 secs
Upright Row Explosive 8-12 8-12 8-12 90 secs
Incline DB Curls Explosive 8-12 8-12 8-12 90 secs
DB Tricep Kickbacks Explosive 8-12 8-12 8-12 90 secs
Abs Movement Reps Reps Reps Rest Time
Flat Bench Knee Raises
Controlled
12
12
12
30 secs
DB Oblique Side Bends Controlled 20 20 20 30 secs
DB Ab Crunch Controlled
20
20
20
30 secs

Follow me on:  @Sirrom_Fitness@SirromFitness