MWIBB PLAN #3
REMINDER:
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Start out lighter and add weight to increase challenge.
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Get all the reps in cleanly, using proper form, drop down weight as needed.
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It's not about the weight, its about the movement, time under tension and mind-muscle connection.
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Rest 30-60 seconds between sets. 2-3 minutes on heavy lifts.
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Full body stretch after every workout (each muscle group 30-60 sec.).
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1
BACK
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DL or Rack Pulls 4 x 10
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Lat Pull 4 x 15
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Landmine Row 3 x 10
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Single Arm Pulldown 3 x 15
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Hammer Pull 3 x 15
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Incline DB Row 3 x 15
3
BACK/BICEPS
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Pendlay Row 4x15
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Overhand Lat Pull 4x15
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DB Row 3x15
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Underhand BB Row 3x10
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Pullovers 3x15
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DB Sup Curl 4x15
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Hammer Curl 4x15
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Straight Bar Curl 3x20
5
SHOULDERS/TRAPS
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DB OHP 4 x 12
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DB Lateral Raise 4x15
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DB Front Raise 4 x 15
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DB Rear Fly 4 x 15
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DB Angled OHP 3 x 12
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Face Pulls 3 x 15
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Shrugs 4 x 20
7
LEGS 2
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Bulgarian Split Squats 3 x 15
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Goblet Squats 4 x 10
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Romanian Deadlift 4 x 12
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Reverse Lunges 3 x 15
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Hack Squat 3 x 15
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Hip Thrusts 3 x 15
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Single Leg Calf Raise 4 x 20
2
CHEST/TRICEP
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BB Bench Press 4 x 15 or
POWER Bench Press 5x5 85% ORM -
DB Incline Bench Press 4 x 15
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Incline Fly 3 x 15
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Flat Fly 3 x 15
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Hex Press 3 x 15
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Skull Crushers 3 x 15
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Bar Pushdown 3 x 15
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Cross Body Tri Extension 3 x 15
4
LEGS 1
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Goblet Squats 4 x 10
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Romanian Deadlift 4 x 12
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Leg Extension 4 x 15
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Leg Curl 4 x 15
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Single Leg Calf Raise 4 x 20
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Push ups 4 x 15
6
CORE
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Single Leg Good Morning 4 x 15
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Waiters Walk 4 x 15
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Russian Twist 3 x 15
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Kneeling Chops 3 x 15
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Suitcase Carry 4 x 15
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Toes To Sky 3 x 15
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V Ups 3x15
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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.
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Pushups
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Jump Rope
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Situps
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Air Squats
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Step Ups or Box Jumps
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High Knee Jumps
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Standing Long Jumps – Watch
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Heavy Bag – Jab, Jab, Cross
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Assault Bike
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