Week Three

Monday

A) High Pull
B) "A" Circuit

First PR Zone (15 Minutes)
1. (Hamstrings): Glute-Ham-Gastroc Raise, Back Extension, or Reverse Hyper
2. (Lats): Chin-up, Pull-up, Or T-Bar Row

Second PR Zone (15 Minutes)
3. (Triceps): Lying Dumbbell or EZ-Bar Triceps Extension
4. (Gastrocs): Jumps in Place (use dumbbells for added resistance)

Rest: 5 Minutes

Third PR Zone (15 Minutes)
5. (Rectus Abdominus): Hanging Pikes or Prone Ball Rolls
6. (Grip Strength): Straight Bar or EZ-Bar Reverse Curl

Wednesday

A) Bench Press
B) "B" Circuit

First PR Zone (15 Minutes)
1. (Quads): Decline Step-up (Right)
2. (Quads): Decline Step-up (Left)

Rest: 5 Minutes

Second PR Zone (15 Minutes)
3. (Pecs): Incline Dumbbell Press
4. (Biceps): Dumbbell Preacher Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)
5. (Soleus): Seated Calf Raise
6. (Obliques): Russian Twist

Friday

A) Squat
B) "A" Circuit

First PR Zone (15 Minutes)
1. (Hamstrings): Glute-Ham-Gastroc Raise, Back Extension, or Reverse Hyper
2. (Lats): Chin-up, Pull-up, Or T-Bar Row

Second PR Zone (15 Minutes)
3. (Triceps): Lying Dumbbell or EZ-Bar Triceps Extension
4. (Gastrocs): Jumps in Place (use dumbbells for added resistance)

Rest: 5 Minutes

Third PR Zone (15 Minutes)
5. (Rectus Abdominus): Hanging Pikes or Prone Ball Rolls
6. (Grip Strength): Straight Bar or EZ-Bar Reverse Curl

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