Month: January 2024

My ass and biceps were pretty sore.

Warm-up / Cardio

10:00 TrueForm Walk

Back

3 Sets

• 10 DB single arm row (50/35)

7 Sets of 5

35 Strict Pull-ups (green band)

3 Sets

• 6 Barbell bent over rows (overhand, 85/35)
• 6 Barbell bent over rows (underhand)

4 Sets

• 10 Deadlifts (105)

3 Sets

• 16 alt Gorilla rows (30/15)

Abs

3 Sets

• 20 alt Single Arm Across to Single Leg V-ups
• 20 Flutter Kicks
• 10/10 Side laying Crunches
• 10/10 Side Plank Hip Dips

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

• 8/8 Barbell Bulgarian Split Squats (18”, 30-30-35-35s/35)
• 8/8 Explosive Split Squats

Biceps

3 Sets

• 20 Single Arm KB Curls (20/15)
• 14 Incline DB Curls (20/12 DBs)

Sections were in the wrong order this week.

3 Sets

• 14 Plate Curls (35/25-15-15)
• 14 DB Curls (20/12-10-10 DBs)

Abs

2 Sets

• 5/5 Piked In & Out + Leg Lift over DB
• 20 Russian Twists
• 10 DB OH Sit-ups
• 10 DB OH Leg Lifts
• 20 DB OH Bent Leg Windshield Wipers
• 10/10 DB Side Bends

We both used a 20 pound DB for everything, except Brandi used a 35 for the side bends.