14 wednesday off azad rahman azad108rahman gmailcom

14
WEDNESDAY
OFF
Azad Rahman
azad108rahman @ gmail.com
Waterloo, On

15
WEEK 6
THURSDAY
Ax-RSON TRAINING: SHOULDERS / TRAPS & UPPER BACK
SHOULDERS
DB Scaptions (6-9RM) ==> DB Overhead Press (6-9RM) - 2 SETS (2 MINUTES REST B/W SETS)
DB Scaptions (10RM) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SETS)
Barbell Clean and Press (6-9 RM) - 5 SETS (60 SECOND REST)
FIVE ALARM FINISHER! CANNONBALL RUN (1 ROUND)
DB Side Laterals (8RM) x F (Run the rack down to 10 lbs)
DB Shoulder Presses x F (Run the rack back up to original weight used)
NOTE: Aim to get back to original starting weight even if you must use a push press to do so.
TRAPS / UPPER BACK
Barbell Shrugs (6-9RM) ==> Face Pulls (6-9RM) - 2 SETS (2 MINUTES REST B/W SETS)
Barbell Shrugs (10RM) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SETS)
DB High Pulls (6-9 RM) - 5 SETS (60 SECOND REST)
FIVE ALARM FINISHER! INFERNO CROSSFIRE (3 ROUNDS)
Overhead Trap Raises x 30 ==> Band Pull Aparts x 30 ==> DB Shrug Holds x 30 seconds
NOTE: No rest between exercises. Use DB’s that you would normally use for a 6-8RM shrug.
FRIDAY
Ax-RSON TRAINING: BACK / BICEPS
BACK
Straight Arm Pushdowns (6-9RM) ==> Lat Pulldowns (6-9RM) - 2 SETS (2 MINUTES REST B/W SETS)
Straight Arm Pushdowns (10RM) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SETS)
Barbell Rows (6-9 RM) - 5 SETS (60 SECOND REST)
FIVE ALARM FINISHER! ALPHABET ARSON (3 ROUNDS)
Prone Incline DB Y’s (15RM) x F ==> Prone Incline DB T’s x F ==> Prone Incline DB I’s x F ==> Hyperextensions x F
NOTE: Choose your DB starting weight according to your 15RM on Y’s. Hold the isometric hyperextension throughout the circuit.
BICEPS
DB Spider Curls (6-9RM) ==> DB Straight Bar Curls (6-9RM) - 2 SETS (2 MINUTES REST B/W SETS)
DB Spider Curls (10RM) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SETS)
DB Hammer Curls (6-9 RM) - 5 SETS (60 SECOND REST)
FIVE ALARM FINISHER! HANG EM, BANG EM OR BURN (1 ROUND)
Standing DB Curls (12RM) x F ==> Complete 1 1/2 as many reps as your initial set without dropping the DB’s
NOTE: Aim for your 12RM weight, however complete as many reps as you can to failure (i.e. 11). From here, DO NOT put the
dumbbells down. Continue to hold onto them and attempt to complete 1 1/2 the number (i.e. 17) without ever putting the
dumbbells down. Should you need to put them down, you get only 10 seconds to do so but you must add an additional 3
reps to your total before your work is considered completed.
15
Azad Rahman
azad108rahman @ gmail.com
Waterloo, On

WEEK 6
SATURDAY
METABOLIC ARSON: SPRINT LADDER
INSTRUXIONS: Against a running clock, perform the sprint ladder sequence in the workout below as quickly as possible in good form.
Rest as needed but realize this will add to your total time of your overall workout. Beginners must only perform four rounds before moving
to the cooldown phase.
- Warmup Jog
- 800m (1/2 mile)
- Sprint Ladder
- 100m Sprint / Jog 100m
- 200m Sprint / Jog 200m
- 300m Sprint / Jog 300m
- 400m Sprint / Jog 400m
(Beginners skip straight to cool down here)
- 300m Sprint / Jog 300m
- 200m Sprint / Jog 200m
- 100m Sprint / Jog 100m
- Cooldown Walk
- 400-800m
NOTE: You may rest as needed but realize that this will impact the number of rounds that you can ultimately complete.