YO! sorry to say the weekend is over :( hope you all had a great weekend, back to work for everyone! Lets make today count and get a good set of lifts in! Today I will be posting another 3 part work out, it will be chest focus, then move into some Crossfit hardcore and on to abs/core. With these workouts you can break down and do each individually or just go for all of them as I will be doing! Are you up for it?

Soon we will be adding some new things to the blog. We have some project people going right now working on losing weight and gaining muscle mass. Today is starting their 3rd week with our pointers/workouts and we will show their gains and loses!

Have a great Monday and Enjoy the workouts!

Chest:

Bench Press 1set warmup 15 reps, 3 sets 10 reps

Incline DB press 4 sets 10reps, slow controlled focus on your form

Decline Bench Press 4 sets 12-15 reps (higher reps, lighter weight)

DB decline fly 4 sets 10 reps ( keep weight on lighter side, slow controlled reps)

For Time

200M Running

50 Air Squats

40 Deadlifts 95/135

30 Wall Balls 14/20

20 Hang Power Cleans 65/95

10 Hand Stand Push Ups

Abs/Core:

Exercise Ball Planks + Knee To Elbow 3 sets 10 reps

Bosu Bicycles 3 sets 10 reps each side

Hanging Knee to Elbow 3 sets 15 reps

Weighted Decline Situps 3 sets 10 reps

Zula