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