[embedyt] https://www.youtube.com/watch?v=JaGXf8U3FRg[/embedyt]
Full Body:
Squat Jumps (weighted) 4 Sets x 8 Reps
Incline “high row” 4 Sets x 8 Reps
Twisting Incline Press 4 Sets x 8 Reps
Push Press 4 Sets x 8 Reps
Isolation:
Single Arm French Press 3 Sets x 10 Reps
Concentration Curls 3 Sets x 10 Reps
Core:
Weighted Crunches 3 Sets x 15 Reps
Note: In this second phase you’ll notice it’s titled “full body plus”. That’s because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.
{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 – 15 minutes
Rest Times Between Sets: 60 – 90 seconds