Bike Cardio Circuit Category Day 2 Upper SetsReps WT SetsReps WT A VerticalPush

Bike Cardio Circuit Category Day 2: Upper SetsReps % WT SetsReps % WT A VerticalPush DB Arnold Press 3x12 3x10 AntiRotational Side Planks 45 Secs 45 Secs HorizontalPull Bentover Rows 3x12 3x10 B HorizontalPush DB Flat Bench 3x10 3x8 VerticalPull DB Upright Rows 3x10 3x8 C HorizontalPush DB Chest Flies 3x8 INC 3x8 INC Accessory DB Lat Raises 3x8 3x8 D 30 Min Cond Treadmill Circuit Category Day 3: Lower SetsReps % WT SetsReps % WT A BiLatHinge Glute Bridge 3x12 3x10 GroundWork DeadBug 3x12 3x10 UniLatSquat Side Lunge 3x12 3x10

B BiLatHinge BB RDL 3x10 3x8 UniLatSquat Walking Lunge 3x10 3x8 C BiLatSquat Leg Press 3x8 3x8 INC InjuryPrevention Fire Hydrants 3x15 3x15 D HIIT 15:45 15 Mins Rowing Circuit Category Day 4: Recover SetsReps % WT SetsReps % WT A 30-1 hour Long Slow Cardio B 20 Mins Mobility Stretches Circuit Category Day 5: Upper SetsReps % WT SetsReps % WT A HorizontalPush Push Ups 3x12 3x10 GroundWork BirdDog 3x12 3x10 VerticalPull DB Upright Rows 3x12 3x10 B VerticalPull Lat Pull 3x10 3x8 HorizontalPull Bentover Rows 3x10 3x8 Rotational Ab rotations 3x8 3x8 C HorizontalPush Chest Press Machine 3x10 3x8 Accessory DB Biceps Curls 3x10 3x8 Accessory Skull Crushers 3x10 3x8 Circuit Category Day 6: Cardio SetsReps % WT SetsReps % WT A 30-1 hour Your Choice Have Fun! *INC

INC Deload Weight Lifted Reps Performed Squat 275 1 SetsReps % WT SetsReps % WT Bench 198 1 Deadlift 385 1 3x8 3x8 45 Secs 45 Secs 3x8 3x8 Primary Goals Lower Body fat % Increase Upper Body Strength 3x6 3x6 3x6 3x6 Make sure to Sleep/Rest! 3x8 INC 3x8 Secondary Goals 30 Secs INC 30 Secs Injury Prevention Increase Mobility Maintain Balanced Diet SetsReps % WT SetsReps % WT 3x8 3x8 45 Secs 45 Secs 3x8 3x8 3x6 3x6 3x6 3x6 3x8 INC 3x8 3x8 3x8 SetsReps % WT SetsReps % WT 3x8 3x8 3x8 3x8 3x8 3x8 Keep Rest Time B/w: 1-3 Mins

3x6 3x6 3x6 3x6 3x8 INC 3x8 3x15 3x15 Worlds Greatest Couch Stretch Tactical Frog Child Pose SetsReps % WT SetsReps % WT WindShield Wipers T-Spine Rotations Pigeons SetsReps % WT SetsReps % WT 3x8 3x8 3x8 3x8 3x8 3x8 3x6 3x6 3x6 3x6 3x8 3x8 3x6 3x6 3x6 3x6 3x6 3x6 SetsReps % WT SetsReps % WT C= Increase Weight List of suggested Mobility exercises and Stretches

Calculated 1RM 284 205 398 Percentage Squat 1RM Percentage Bench 1RM Percentage 95% 270 95% 194 95% 90% 256 90% 184 90% 85% 242 85% 174 85% 80% 227 80% 164 80% 75% 213 75% 153 75% 70% 199 70% 143 70% 65% 185 65% 133 65% 60% 170 60% 123 60% 55% 156 55% 113 55% 50% 142 50% 102 50% 45% 128 45% 92 45% 40% 114 40% 82 40%

Deadlift 1RM 378 358 338 318 298 278 259 239 219 199 179 159

MONTH Strength INC INC Circuit Category Day 1: Lower SetsReps % WT SetsReps % WT A BiLatSquat DB Goblet Squat 3x12 3x10 AntiRotational Plank Jack 45 Secs 45 Secs BiLatHinge DB RDL 3x12 3x10 B BiLatSquat BB Back Squat 4x10 4x8 UniLatSquat DB Rev Lunge 4x10 4x8 C BiLatSquat Leg Press 4x8 4x8 INC Carry DB Farmers Carry 30 Secs INC 30 Secs D HIIT 30:30 15 Mins Bike Cardio Circuit Category Day 2: Upper SetsReps % WT SetsReps % WT A VerticalPush DB Arnold Press 3x12 3x10 Rotational Rot. Side Planks 45 Secs 45 Secs HorizontalPull Bentover Rows 3x12 3x10 B HorizontalPush DB Flat Bench 4x10 4x8 VerticalPull DB Upright Rows 4x10 4x8 C HorizontalPush DB Chest Flies 4x8 4x8 INC Accessory DB Lat Raises 4x8 4x8 D 30 Min Cond

Bike cardio circuit category day 2 upper setsreps wt

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