Channel: Strength Team

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Description: #stayhomewithme #strengthteam #workout STRENGTH TEAM CLOTHING STORE strengthteamclothing.com 25 Minute Follow Along Ab Workout | No Equipment Needed 1) 1 Gallon Sit-Ups 4 x 15 Reps 2) 1 Gallon Dead Sit-Ups 4 x 10 Reps 3) 1 Gallon Knee Elevated Full Crunch 4 x 10 4) Leg Raises Over Chair 4 x 10 reps 5) Feet Elevated Plank 4 x 30 Seconds Monday’s Workout | Compound Lifts (20 Working Sets 100% Effort) 1)Barbell Squats 4 x 5 reps (320lbs, 330lbs, 340lbs, 350lbs)(Rest 2-2.5 minutes) 2) Flat Bench Press 4 x 5 reps (230lbs,240lbs, 245lbs, 250lbs)(Rest2 min) 3) Rack Pulls 4 x 5 reps (315lbs,335lbs,350lbs, 365lbs)(#4) 4) Barbell Shoulder Press 4 x 5 reps (135lbs,140lbs,145lbs,150lbs) (Work up to these top set weights) *200 Calf Raises* *100 DB Curls*(20,18,16,15,16,15 (8:48). Tuesday’s Workout | Upper Body Isolation 30 Working Sets 80-85% Effort *HIGHEST VOLUME DAY) 1) (+25lbs) Pull-Ups 3 sets x AMRAP (10,10,8) 2) T-Bar Rows 3 sets x 8 reps (150lbs) 3a) Chest Press 3 sets x 8 reps (Whole Stack) ***SUPER-SET*** 3b) Incline DB Flys 5 sets x 8 reps (35lbs) 4) DB Side Delt Raises 5 sets x 8 reps (20lbs) 5) Incline DB Rear Delt Fly 5 x 8 reps (15lbs) 6) E-Z Curl Bar Extensions 5 x 20 reps (55lbs) *100 DB Curls* (15,15,13,12,15,15,15 (14 min) *Hanging Knee Raises w/Bar Behind Legs 3 x failure (8,7,6) Wednesday’s Workout | Compound Lifts (12 Movements 75% Effort) 1) Barbell Squats 3 x 8 reps (275lbs,275lbs,275lbs) 2) Flat Bench Press 3 x 8 reps (195,205,215lbs) 3) Standing DB Shoulder Presses 3 x 8 reps (50lbs) 4) Barbell Traps 3 x 8 reps (ahold for 8 seconds before and after reps for 8 seconds) (225,250,275lbs) *100 DB Curls* (20,15,15,15,13,12,10) (9:40) Thursday’s Workout | Lower Body Isolation (15 Sets 80-85% Effort) 1a) Bodyweight Goblet Squats 3 sets x 15 reps ***SUPER-SET*** 1b) Single Leg Extensions 3 sets x 15 reps 2a) Bodyweight Split Squats 3 sets x 15 reps ***SUPER-SET*** 2b) Single Leg Curls 3 sets x 15 reps 3) Hanging Side Crunches w/Bar Behind Legs 3 x failure (6,6,6) *200 Calf Raises* *100 DB Curls* (15,15,15,15,15,14,11)(10:33) Friday’s Workout | Compound Lifts (17 Sets 70% Effort) 1) Barbell Squats 3 sets x 10 reps (250lbs) 2) Flat Bench Press 3 sets x 10 reps (195lbs) 3) Rack Pulls 3 sets x 10 reps (315lbs) 4) Shoulder Press 3 sets x 10 reps (120lbs) 5) E-Z Curl Bar Extensions 5 sets x 20 reps (65lbs) *100 DB Curls* (20,15,15,10,15,15,10) (8:54) Saturday’s Workout | ABS 1) Hanging Leg Raise 5 sets x 10 reps 2) Ab Roll 5 sets x 10 reps 3) Sit-Ups 5 sets x 20 reps 4) Russian Twist 5 sets x 20 reps 5) Plank 5 sets x failure Muscle Group Breakdown (Most To Least Sets) BICEPS - 35 Feeder Sets (1st) ABS - 31 Working Sets (2nd) LEGS - 22 Working Sets (3rd) SHOULDERS - 20 Working Sets (4th) CHEST - 16 Working Sets (4th) BACK - 16 Working Sets (4th) CALVES - 12 Working Sets (5th) TRICEPS - 10 Working Sets (6th)