Make it though my workout this morning. Friday’s workout is always a hard one to finish out the week.
Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Narrow Pullups
#14 – 11 reps
Monday
Core Circuit – Repeat 3 times with no rest, 15 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 21 each…Increased reps
Tuesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 12 reps each leg
Wide Grip Lat Pulldowns ( machine # 16 )
180 lbs. – 10 …Increased weight
Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 7 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
32 kg – 20 reps each….Increased Reps
Kettlebell Figure 8’s
24 kg – 15 each
Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28 kg – 20 reps each leg
Kettlebell Renegade Rows
28 kg – 9 reps each side (alternate sides each set)
Face Pulls
115 – 9 reps….Increased Reps
Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Wide Pullups
#14 – 11 reps
I’ve been reading your blog for a little while now and I really like how you have all your workouts planned throughout the week. You’ve inspired me to do the same. I also love the gym, not only is it a place to workout, but build relationships with others. Talked with the manager and he’s looking in to buying a set of KBs. I’ve been interested in them for awhile, but can’t afford one right now.
The previous comment was from me.