Here are this week’s workouts! Remember, you want to try and accomplish all sets and reps if possible. If the workout seems too difficult, subtract some weight from the lifts. If the workout seems too easy, add some more weight. Form is always more important than the amount of weight. Good luck and don’t forget to share your workouts and progress on social media!

Side note: some exercises may be more challenging than others. For instance, if you have trouble with cleans, do power shrugs or jump shrugs. Our goal is to increase our overall athleticism and explosiveness. Don’t hesitate to email joealtomare_training@yahoo.com with any questions.

*”superset” denotes workouts that are meant to be done back to back.

*”RPE” = Rate of Perceived Exertion. In other words, how much effort you are putting into a workout on a scale of 1-10. If a run says “RPE 5/10”, give about 50% maximum effort.

*AMRAP = “As Many Reps As Possible”

Week 13:

Day 1

LIFT

• Squats 5x5

  -superset-

  RDL 5x5

• Step Ups 4x3 each

  -superset-

  Shoulder Press 4x6

• Reverse Lunges 3x4 each

  -superset-

  Upright Rows 3x10

• Abs Freestyle 1x5min.

Day 2

Cardio

• 20 min. Cardio (RPE 4/10)

Day 3

LIFT

• Bench 5x3-5

• Incline Bench (wide grip) 3x5

  -superset-

  Incline Bench (close grip) 3x5

• Rows (wide grip) 4x5

  -superset-

  Rows (grip under bar) 4x5

• Hamstring Curls 3x15

• Push Up Rep Out 1xAMRAP

Day 4

RUN

• 15 min. Cardio (RPE 6/10)

LIFT

• Push Press 4x6

• Tricep Pushdowns 4x15

  -superset-

  Reverse Curls 4x10

• Back Flies 3x15

  -superset-

  Incline Push Ups 3x15

Day 5

CIRCUIT (Repeat 4 times)

• Burpees x10

• KB Swings x10

• Hammer Curls x10 each

• Goblet Squats

• Pull Ups x10

• Russian Twists x20