Duration of timed exercises and cardio ticked up again this week. Cardiovascular training will be 40 minutes for week 5.
Opening #MondayGunDay running the rack for biceps. After warming up, start heavier and go downwards every 6 reps, 5 lbs at a time.
Unilateral training for shoulders allows you extra emphasis on each side, better isolating and targeting the region of the shoulder and allowing for a greater development of the mind/muscle connection.
Pull-ups are counted in a different fashion this week—with the goal being to get to 25 total reps. Take as many sets as necessary to total 25 good, clean, full repetitions, whether that be with 2 sets of 12 sets. The total work and the quality of each rep is more important than how many you can bang out in a single set.
Bulgarian split squats are added back into leg day. Combine those with two sets of 65 second wall sits and your quadriceps will be on fire.
Conventional chest workout this week in terms of exercises and straight sets, but use all of the “accessory” exercises surrounding the heavier flat bench as sets to target and focus on feeling the chest working through a higher rep range. Be deliberate in the perfect execution of each rep.
On Saturday, supersetting old-school sit-ups with crunches will raise the intensity of your ab workout. One hundred reps of bodyweight calf raises through a full range of motion will burn like none other.
Another session of #SundayService squats on deck. Get in there, hit your cardio and get your squats done with good form and get on with your Sunday recovery. Going the extra mile and making the efforts the next person won’t will help separate you in the end. Be proud of yourself for putting in the work.
