I completed 9 weeks of my BBOE Design It Yourself Phase 12, this past Thursday.  Time for a Change.  Sat down with the Men’s health Big Book of Exercises last evening and plotted out a new workout for the next 9 weeks – it will carry me through the next 52DC which starts on August 7th.  This is what I came up with:

WORKOUT A: 20 Rep Max
1    Core – Ch 10 Stability    Wheel Roll Out (p 292) 10 reps                  
2A    Chest – Ch 4    Barbell Bench Press (p 46)    5 reps
2B    Quadriceps – Ch 8    Single Leg Bench Getup (p 196)   5 reps per leg
3A    Lats – Ch 5    Chin-ups (p 96)    amap
3B    Glutes & Hamstrings – Ch 9    Single Leg DB Straight Leg Dead lift (p 257) ES    5 reps per leg

WORKOUT B: 20 Rep Max
1    Core – Ch 10 Stability    Mountain Climber (p 288) 40 seconds – BOSU    3 sets
2A    Glutes & Hamstrings – Ch 9     Barbell Dead Lift (p 248)     5 reps
2B    Chest – Ch 4    Push-up and Dumbbell Row (p 43)    amap  per set
3A    Quadriceps – Ch 8     Goblet Squat (p 204)    5 reps per set
3B    Shoulders – Ch 7    DB Cuban Press (p 128)    5 reps

WORKOUT C: 20 Rep Max
1    Core – Rotation    Cable Push-Pull    5 reps
2A    Upper Back – Ch 5     Barbell Row (p 76)    5 reps
2B    Glutes & Hamstrings – Ch 9    Dumbbell Step-up (p 262)    5 reps per leg
3A    Calves – Ch 8    Farmer’s Walk on Toes (p 227)    60sec
3B    Arms – Ch 7    Standing DB Curl (p 156)    5 reps

Gotta keep it interesting while continuing to improve overall strength.

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