Week 1: Days 1-7

Monday, July 22

Front to Laterals | 5 lb. DBs
Step-Ups | 4 Risers
Banded Backward Steps
Triceps Extensions | 15 lb (plates)
Biceps Curls | 10 lb. DBs
Stagger Step Deadlifts | 30 lb (2 15 lb KBs)
OH Press | 10 lb. KBs
Neutral Grip Lat Pulldowns | 60 lbs.
KB High Pulls | 25 lb. KB
Peek-A-Boos | 4 lb. DBs

Tuesday, July 23

KB Haloes | 20 lb. KB
Band Sidesteps
EZ Bar Skullcrushers
Machine Flyes | 40/25 lb.
Smith Machine Calf Press | +50 lbs.
Cable Front Raises | 15 lbs.
Vertical Glute Press | 70 lbs.
Banded Elevated Hip Thrusts
Swiss Ball Balance Hammer Curls | 8 lbs.
Sunrises | 4 lb. DBs

Wednesday, July 24

Single Cable Triceps Press | 15 lbs.
Cable Face Pulls | 45 lbs.
Cable Tension Presses | 30 lbs.
Kettlebell High Curls | 20 lb.
Palms Up DB Raises | 4 lbs.
No Drop Shoulder Presses | 8 lbs.
Plate Car Drivers | 10 lb.
Band Pull Aparts
Band Front to Backs
Mini Band Behind The Head Presses

Thursday, July 25

Banded Mobility Leg Lowers
Prone Band Pullovers
Banded Sidesteps
Chair Overs
BB Overhead Press | 30 lbs.
High Plank Shoulder Taps
Seated Cable Rows w/ V-Attachment | 50 lbs.
From Floor Cable Triceps Extensions | 25 lbs.
BD Front Raise + Fly | 4 lbs.
Cable Biceps Curls | 40 lbs.

Friday, July 26

Active Recovery Day | 4 exercises

High Neutral Grip Front Raises | 4 lbs.
DB Shoulder Press | 4 lbs.
Band Hip to Ass (Pullovers)
Mini Band Behind the Head Press

Saturday, July 27

Varied Grip Bench Press | 45 lb. Barbell
Machine Flys | 25 lbs.
Smith Machine Calf Press | +50 lbs.
Vertical Glute Press | 70 lbs.
Pulse Leg Press | 90 lbs.
Close Grip DB Triceps Press | 15 lbs.
Rope Skips
Prone Cable Biceps Curl | 50 lbs.
Reverse V-Attachment Lat Pulldown | 45 lbs.
DB OH Triceps Extension | 12 lbs.

Sunday, July 28

Active Recovery Day | 4 Exercises

Band Overhead Press | Light Band
Standing DB Chest Press | 12 lbs.
Banded Side Steps | X-Heavy Band
DB Hammer Curls | 12 lbs.

Rep Total: Week 1

5,800 Reps

Week 2: Days 8-14

Monday, July 29

Banded Sidesteps | XXHeavy Band
Cable Biceps Curls | 50/45/40 lbs.
Cable Front Raises | 25/20 lbs.
Reverse V-Attachment Lat Pulldowns | 50 lbs.
Cable Tension Presses | 35 lbs.
Cable Triceps Presses | 70 lbs.
Battle Rope Russian Twists
Banded Backward Steps
DB High Shoulder Raises | 5 lbs.
DB High Flyes | 4 lbs.

BONUS:
Rope Skipping | 150 reps

Tuesday, July 30

Plank Toe Taps
KB High Pulls | 25 lbs.
Battle Rope Russian Twists
OH Triceps Extensions/Presses | 25/15 lbs.
Banded Good Mornings | + 10 lbs.
Alternating DB Lateral Raises (each side) | 4 lbs.
Cable Rear Delt Pulldowns | 55 lbs.
Neutral Grip Lat Pulldowns | 60 lbs.
NT Band Backward Steps
EZ Bar Curls | +10 lbs.

BONUS:
Machine Flyes | 50 reps; 25 lbs.

Wednesday, July 31

Active Recovery Day: 4 Exercises

Kettlebell High Curls | 20 lbs.
Low to High Band Woodchops | Heavy Band
Kettlebell OH Press | 15 lbs.
Peek-A-Boos | 4 lbs.

Thursday, August 1

Plate Haloes | 15 lbs.
Machine Flyes | 25 lbs.
Palms Up DB Front Raises | 6 lbs.
Alternating Seated Cable Row | 50 lbs.
Cable Triceps Presses | 70 lbs.
EZ Bar Floor Crushers
Kettlebell Side Swing To Palm | 15 lbs.
Low Plank Leg Lifts
Mind Band Side Steps | XX Heavy
Band Pullovers

BONUS:
Band Pull-Aparts

Friday, August 2

Active Recovery: 5 Exercises

DB Front to Laterals | 4 lbs.
DB Sunrises | 4 lbs.
Band Biceps Curls | Red Band
Band Shoulder Press | Yellow Band
DB Deadlifts | 12 lbs.

Saturday, August 3

BB Shoulder Press | 25 lbs.
Machine Flyes | 25 lbs.
EZ Bar Skullcrushers
Cable Biceps Curl | 50 lbs.
DB Triceps OH Press | 12 lb.
Band Pull-Aparts | Yellow Band
Banded Front to Back Steps | X Heavy
DB Pulse Squats | 12 lbs.
DB Alternating RDLs | 12 lbs.
Jumping Jacks

Sunday, August 4

Active Recovery Day: 5 Exercises

DB Hammer Curls | 12 lbs.
DB OH Triceps Extension | 12 lb.
Mini Band Sidesteps | 12 lbs.
DB Sunrises | 4 lbs.
DB No Drop Shoulder Press | 12 lbs.

Rep Total: Week 2

5,600 Reps

2016 © Copyright - I Hart Strength