Monday Workouts 2/13 – 2/17

Welcome to the first installment of Gym Mondays.  It is always helpful to get a weekly workout schedule under your belt.  This work out comes from Chris Cooley.  He is a Tech Sergent in the United States Air Force and is in charge of the fitness of his troops.

Beginning of every workout

Light warm up, light constant movement stretching.

Day 1

5 minutes jump rope

Chest:

  • 10-12 reps 70% ORM flat bench X 4
  • 10-12 reps 70% ORM incline X 4
  • 10-12 reps 70% ORM decline X 4
  • 10-12 reps 60% ORM cable flies X 3
  • 10-12 reps 60% ORM dumbbell incline flies X 3
  • 10-12 reps 60% ORM dumbbell decline flies X 3
  • 20 reps body weight dips X 3 (never to failure as failure damages training 20 reps is a goal)

Triceps:

  • 8-10 reps 70-75% ORM Cable pulldowns X 3
  • 8-10 reps 70-75% ORM reverse pull downs X 3
  • 8-10 reps 70-75% ORM dumbbell kickbacks X 3
  • 8-10 reps 70-75% ORM skull crusher X 3
  • 8-10 reps 70 75% ORM overhead tricep extension (keep elbows in) X 3

Core:

  • 20 reps qrtr crunch driving chin towards your thighs X 3
  • 15 reps slow movement full extension bicycles X 3
  • Power planks 30 seconds X 3
  • Font to side to front to opposite side to front planks 20 seconds each direction X 3

Day 2

  • Cardio for 30 -45 minutes, treadmill/elliptical

Day 3

Back/Shoulder:

  • 6-8 reps 80% ORM lat pull (do not go behind your neck)  X 3
  • 6-8 reps 80% ORM bent rows X 3
  • 6-8 reps 80% ORM shrugs X 3
  • 10-12 reps 60% ORM military press (do not go behind your neck) X 3
  • Rep out pull ups to fail X 4

Bicep:

  • 6-8 reps 80% ORM preacher curl (using straight or easy bar) X 3
  • 10-12 reps 70% ORM reverse curl X 3
  • 6-8 reps 75% ORM hammer curls X 3
  • 6-8 reps 70% ORM isolation dumbbell curls X 3

Core:

  • 20 reps qrtr crunch driving chin towards your thighs X 3
  • 15 reps slow movement full extension bicycles X 3
  • Power planks 30 seconds X 3
  • Font to side to front to opposite side to front planks 20 seconds each direction X 3

Day 4

Legs:

  • 5 Min Jump rope
  • 10-12 reps 70 % ORM Front Squat X 3
  • 6-8  reps 70% ORM hanging dead lift X 3
  • 6-8 reps 70% ORM straight leg dead lift X 3
  • 8-10 rep 70% ORM dumbbell lunges X 3
  • 8-10 rep 50% ORM dumbbell wide squat X 3
  • 12-15 rep 70% ORM calf raises X 3
  • 8 -10 rep 50% ORM side lunges X 3
  • 10 reps box jump X 3
  • 10 reps step ups X 3
  • 20 min cardio treadmill/elliptical

Day 5

  • REST (light cardio)

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