top of page

MWIBB PLAN #3

REMINDER:

  • Start out lighter and add weight to increase challenge.

  • Get all the reps in cleanly, using proper form, drop down weight as needed.

  • It's not about the weight, its about the movement, time under tension and mind-muscle connection.

  • Rest 30-60 seconds between sets. 2-3 minutes on heavy lifts. 

  • Full body stretch after every workout (each muscle group 30-60 sec.).

1

BACK

  • DL or Rack Pulls 4 x 10

  • Lat Pull 4 x 15

  • Landmine Row 3 x 10

  • Single Arm Pulldown 3 x 15

  • Hammer Pull 3 x 15

  • Incline DB Row 3 x 15

3

BACK/BICEPS

  • Pendlay Row 4x15

  • Overhand Lat Pull 4x15

  • DB Row 3x15

  • Underhand BB Row 3x10

  • Pullovers 3x15

  • DB Sup Curl 4x15

  • Hammer Curl 4x15

  • Straight Bar Curl 3x20

5

SHOULDERS/TRAPS

  • DB OHP 4 x 12

  • DB Lateral Raise 4x15

  • DB Front Raise 4 x 15

  • DB Rear Fly 4 x 15

  • DB Angled OHP 3 x 12

  • Face Pulls 3 x 15

  • Shrugs 4 x 20

7

LEGS 2

  • Bulgarian Split Squats 3 x 15

  • Goblet Squats 4 x 10

  • Romanian Deadlift 4 x 12

  • Reverse Lunges 3 x 15

  • Hack Squat 3 x 15

  • Hip Thrusts 3 x 15

  • Single Leg Calf Raise 4 x 20

2

CHEST/TRICEP

  • BB Bench Press 4 x 15 or 
    POWER Bench Press 5x5 85% ORM

  • DB Incline Bench Press 4 x 15

  • Incline Fly 3 x 15

  • Flat Fly 3 x 15

  • Hex Press 3 x 15

  • Skull Crushers 3 x 15

  • Bar Pushdown 3 x 15

  • Cross Body Tri Extension 3 x 15

4

LEGS 1

  • Goblet Squats 4 x 10

  • Romanian Deadlift 4 x 12

  • Leg Extension 4 x 15

  • Leg Curl 4 x 15

  • Single Leg Calf Raise 4 x 20

  • Push ups 4 x 15

6

CORE

  • Single Leg Good Morning 4 x 15

  • Waiters Walk 4 x 15

  • Russian Twist 3 x 15

  • Kneeling Chops 3 x 15

  • Suitcase Carry 4 x 15

  • Toes To Sky 3 x 15

  • V Ups 3x15

  • Push ups  4 x 15

TABATA

Add this metabolic routine as a workout on short days or rest days. Or add it to the end of a workout for a quick cardio session. Go all out for 1 minute. Rest 30 seconds. Mix and match 3 exercises for 3 or more rounds.

  • Pushups

  • Jump Rope

  • Situps

  • Air Squats

  • Step Ups or Box Jumps

  • High Knee Jumps

  • Standing Long Jumps Watch

  • Heavy Bag – Jab, Jab, Cross

  • Assault Bike

bottom of page