Week 3 REMIX
Day 1:  Total Body Workout
Click each exercise for a brief video demonstration.
Perform each movement as an E2MOM (i.e. 5 reps Every 2 mins on the min for total of 6 minutes)

A. Back Squat:  4 sets of 5 reps
B. BB Bench Press:  4 sets of 5 reps
C. Strict Press:  4 sets of 5 reps 
D. Supinated Pull-up:  4 sets of 5 reps 
E. Close Grip Bench Press:  4 sets of 5 reps 
F. Standing BB Curl:  4 sets of 5 reps 
Day 2:  Push Day Isolation/Pump
Click each exercise for a brief video demonstration.
A. Lateral Medley:  4 sets of 5 reps, 2 minutes rest
B1. Supinated Behind the Back Lateral Raise:  4 sets of 12 reps, 60 seconds rest, superset with B2
B2. Crucifix Hold Lateral Raise:  4 sets of 40s holds, 2 minutes rest, hold DBs at shoulder height
C1. Incline DB Bench Press:  4 sets of 10 reps, 30 seconds rest, superset with C2 & C3
C2. DB Flies:  4 sets of 12 reps, slow eccentric, 30 seconds rest
C3. Ring Push ups:  4 sets of 40s, 5-7 secs descent, explode up, 2 minutes rest (MU skill transfer)
D1. Bodyweight floor triceps extension:  4 sets of 10 reps, slow eccentric, 30 seconds rest, superset with D2
D2. Triceps Resistance Band Pushdown:  4 sets of 12 reps, 90 seconds rest 
Day 3A:  Total Body Workout 2
Click each exercise for a brief video demonstration.
Perform each movement as an E2MOM

A. BB Back Squat to Box:  4 sets of 8 reps, 4 second eccentric, 90 seconds rest
B. BB Floor Press:  4 sets of 8 reps, 4 second eccentric, 90 seconds rest
C. Pronated Pull-up:  4 sets of 8 reps, 2 second peak contraction, 90 seconds rest
D. BB Floor Skullcrushers:  4 sets of 8 reps, 4 second eccentric, 90 seconds rest
E. Preacher Curl:  4 sets of 8 reps, 4 second eccentric, 90 seconds rest    
Day 3B:  Abs & Cardio Session 1 (of 3)
As a separate session from Day 3A, perform 1 round of this interval circuit:  3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 4A:  Pull Day Isolation/Pump
Click each exercise for a brief video demonstration.
A1. Seal Row:  4 sets of 6 reps, superset with A2 & A3
A2. Double KB bent rows:  4 sets of 12 reps    
A3. Bent Over Lateral Raise:  4 sets of 25 reps, 2-3 minutes rest
B1. Wide Grip Pullups:  4 sets of 8-10 reps, superset with B2
B2. Straight Arm Pulldown with Band:  4 sets of 15-20 reps, 1-2 minutes rest
D1. Reverse Grip Barbell Curl:  4 sets of 8-10 reps, 5 second eccentric, superset with D2 & D3
D2. Close Grip Biceps Curl:  4 sets of 8-10 reps, 2 second peak contraction
D3. Resistance Band Curl:  4 sets of max reps, constant tension, focus on middle range of motion
Day 4B:  Abs & Cardio Session 2 (of 3)
As a separate session from Day 4A, perform 1 round of this interval circuit:  3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 5:  Total Body Workout 3
Click each exercise for a brief video demonstration.
A. BB Front Squat:  4 sets of 15 reps, 90-120 seconds rest
B. DB Pronated Bench Press:  4 sets of 15 reps, 90-120 seconds rest
C. 600M Row (2:1 work-to-rest ratio):  4 sets, 90-120 seconds rest
D. DB Hammer Curl (both at same time):  4 sets of 15 reps, 90-120 seconds rest
E. DB French Press:  4 sets of 15 reps, 90-120 seconds rest
F. Hanging Leg Raise:  4 sets of 10 reps, 90-120 seconds rest
Day 6:  Leg Day
Click each exercise for a brief video demonstration.
A1. KB Goblet Squat:  4 sets of 12-15 reps,  3-0-3 tempo, do not lockout or pause at the bottom
A2. Barbell Hack Squat:  4 sets of 12-15 reps, middle range of motion only, do not lockout
A3. BW Squat:  4 sets of 12-15 reps, 3-0-3 tempo, 2 minutes rest, do not lockout or pause at the bottom
B1. Staggered Stance Kettlebell Romanian Deadlift:  4 sets of 8-10 reps, 3-0-3 tempo  
B2. DB Romanian Deadlift:  4 sets of 8-10 reps, 5 second eccentric, 90 seconds rest, do not lockout, elevate toes by 1/2 inch
C. Abs (your choice):  10-15 minutes as needed, don't go to failure, pick any abs exercise and get in volume
Day 7:  Abs & Cardio Session 2 (of 2)
Perform 1 round of this interval circuit:  3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
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