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Brian Ashrule's program

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Monday

OHP

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

60 sec

12

4

Progress Chart

Barbell Shoulder Press

60 sec

12

4

Progress Chart

Cable Wood Chops

60 sec

12

4

Progress Chart

Barbell High Inverted Row

60 sec

12

3

Progress Chart

Z Press

60 sec

12

4

Progress Chart

Side Plank

60 sec

12

4

Progress Chart

Dumbbell Arnold Press

60 sec

12

4

Progress Chart

Dumbbell Lateral Raise

60 sec

12

4

Progress Chart

Rear delt Lateral raises

60 sec

12

4

Progress Chart

Conditioning

60 min

-

-

Progress Chart

Tuesday

Squats

Muscle

Exercise Name

Timer

Reps

Sets

Track

Knee Tuck Jump

60 sec

12

4

Progress Chart

Barbell Squat

60 sec

12

4

Progress Chart

Hanging Leg Raise

60 sec

12

4

Progress Chart

Kettlebell One Arm Swing

60 sec

12

4

Progress Chart

Barbell Front Squat

60 sec

12

4

Progress Chart

Air Bike

60 sec

12

4

Progress Chart

Barbell Side Split Squat

60 sec

12

4

Progress Chart

Barbell Good Morning

60 sec

12

3

Progress Chart

Dumbbell Hamstring Curl

60 sec

12

4

Progress Chart

Conditioning

60 min

-

-

Progress Chart

Thursday

Bench

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent Over Row

60 sec

12

4

Progress Chart

Barbell Bench Press

60 sec

12

4

Progress Chart

Air Bike

60 sec

12

4

Progress Chart

Dumbbell One Arm Row

60 sec

12

4

Progress Chart

Barbell Close Grip Bench Press

60 sec

12

4

Progress Chart

Leg Raise

60 sec

12

4

Progress Chart

Dip

60 sec

12

4

Progress Chart

Barbell Seated Overhead Triceps Extension

60 sec

12

4

Progress Chart

Push Up

60 sec

12

4

Progress Chart

Friday

Deadlift

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kettlebell One Arm Swing

60 sec

12

4

Progress Chart

Barbell Deadlift

60 sec

12

4

Progress Chart

Leg Raise

60 sec

12

4

Progress Chart

Kettlebell One Arm Swing

60 sec

12

4

Progress Chart

Barbell Rack Pulls

60 sec

12

4

Progress Chart

Plank

60 sec

-

4

Progress Chart

Reverse Hyper on Flat Bench

60 sec

12

4

Progress Chart

Cable Elevated Rows

60 sec

12

4

Progress Chart

Saturday

Flexibility