NEW FALL WINTER SPLIT 2018: Monday Chest & Tris 2
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html
Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html
Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html
Titan Fitness bar jack: https://www.titan.fitness/mini-bar-jack.html
Versa Grips: http://a.co/d/a5ghPX9
Squat sponge: http://a.co/d/3jNqT4H
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Grippy sling shot Hip Circle: http://a.co/d/2T37XD4
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
NEW FALL WINTER SPLIT 2018: Chest / Tris 2
Tabata Warmup: 20:10 4x per move
1. SL Tricep pushup to tricep kickback
2. KB Squat Front Press
3. Decline Bosu Burpee
4. Bear Hold Row to Pike pushup
5. Pushup jump hands up to Incline Pushup And Plank tuck jump
Giant Set: 4x
1. 1 ½ CHEST Press 5 reps
2. Diamond Pushups 10 reps
3. Incline chest press 15 reps
SS : 3x
1. 8 staggered pushup 8 groiners 8 sa tricep kickbacks in Lunge /side
2. 8 SSD CHEST PRESS + oblique leg lifts (chest press right oblique leg lift, headbanger left oblique leg lift)
Ladder
1. 10-1 Bridge Hold Skullcrusher
**10 bench hops between each round 1=1
2. 10-1 Foam roller alt hands decline pushups
**8 Bosu burpees no pushup in between each round
3. 10-1 heavy Arnold push presses
**6 weighted heel clicks between each round
Finisher: 5x5 little to no rest
1. handstand shoulder taps 2=1
2. YOGA Tricep Pushups
3. Bosu Pushup
