Tues 7-23-13: BF5 1 (Part 2)

Continuing week 4 with part 2 of B5F1….

B5 Fit Protocol

Workout 1 (Part 2 of 2)
1 set of:
Lying Hamstring Ball Curl
Resistance Band Lateral Shuffle Walk (video)

7 Supersets of:
RDL
10 reps: 45, 95, 135, 205, 255, 255 (alternated grip last 2 sets)
Lying Leg Raise Hip Thrust – 15 reps

3 Circuits of:
Slingshots (video) 15 reps
Cable Bicep Curl 40lbs x 12 reps
Rope Tricep Pushdown 40bs x 12
Lying Ball Hamstring Curls x 15

3 Supersets of 12 reps with 30lb DBs:
DB Hammer Curl
DB Lying Tricep Extension
(video)

Advertisements

Mon 7-22-13: B5F 1 (Part 1)

Week 4: due to a few restraints, starting week 4 with the basics and splitting it up a bit, doing a few exercises today and a few tomorrow…

B5 Fit Protocol

Workout 1 (Part 1 of 2)

Hang Clean & Press
5 reps: 45, 95
3 reps: 135, 155, 185 (2 1/2), 185

Muscle Ups
BW: 11
10 lb vest: 5, 4
BW: 7

4 Alternating sets of:
Lat Pulldown – 120lbs x 12
Overhead Press – 95lbs x 10,10,8,7

3 Supersets of:
Spread Row (Clark Kent Row) – 45 lbs x 15
DB Lateral Raise – 15lbs x 15

Overhead Press – 23 (burnout press for max reps)
** Part 2 tomorrow…

Tues 7-16-13: B5F 1

Week 3…

B5 Fit Protocol

Workout 1

Clean & Press
10 reps: 45, 85
Hang Clean & Press
5 reps: 115, 150, 170 (4), 160, 135 (8)

Muscle Ups
8, 7, 7, 7

RDL (alternating grip)
10 reps: 185, 225, 245, 185 (12)

3 Supersets of:
Elevated Ball Rollout 15, 12 with extra press, 6 with 2 presses
BB Bicep Curl, 21 Style
55, 55, 55×12 (regular with Tricep squeeze at bottom)

** Fasted, also a bit sore from Sunday workout. Decided to do this workout today just to see how body performed. Not bad all around.

Mon 7-8-13: B5F 1

Week 2…

B5 Fit Protocol

Workout 1

Clean & Press
10 reps: 45
5 reps: 75,105,145,165,175(4)

Muscle Ups
9,5(+2 half reps),6,6

RDL
10 reps: 175,215,225,235(alternating grip)

4 Supersets of:
Elevated Ball Rollout 12 reps
BB Bicep Curl, 21 Style 45,55(18),65(15),65×12(regular)

Mon 7-1-13: B5F 1

The next 4 weeks will be dedicated to developing a Bare 5 Fitness protocol. Simple, compound moves that develop strength, function and aesthetics. An evolving template but this will be the beta testing. The symbol ** indicates substitution suggestion.

B5 Fit Protocol

Workout 1

Clean & Press
10 reps: 45
5 reps: 65,95,135,155,165

Muscle Ups
7,7,6,6
**Supersets of Pullups and Dips

Superset of 10 reps:
RDL
10 reps: 135,185,205,205
Elevated Ball Rollout