• Thomas DeVietro

Simple Strength:Push, Walk, Pull, Walk,Legs, Walk-Repeat: 2 Weeks By THE GYMRaT Ranger

WEEK 1:

Day 1: Push

1. Bench Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1

2. Single Arm Incline DB Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1

3. Flat Bench DB Flies- 2 sets, 15 reps, no rest

4. Overhead Press- 2 sets, 10 reps, rest 45 seconds

5. 10 DB Front + 10 Lateral raises + 10 Clean Grip DB High Rows + 30 second push up plank hold. - 2 sets, rest 60 seconds

6. DB Tricpe Kickbacks- 2 sets, 15 reps, no rest

7. 5 minutes: every minute- 5 Alternating Forward and Backward Crawl in Quadruped


Day 2: Walk 60 minutes - record distance


Day 3: Pull

1. Deadlift- 5 sets, 3 reps, Rest 2 minutes

2. Wide Grip Lat Pull Down- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1

3. Bent Over DB Rows w/ Bench assist quadruped- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1

4. Bent Over Reverse DB Flies- 2 sets, 15 reps, no rest

5. Barbell Curls- 2 sets, 10 reps, rest 60 seconds

6. 5 minutes: every minute- 40 seconds forearm plank


Day 4: Walk 60 minutes record distance


Day 5: Legs

1. Squat - 10 sets, 3 reps, rest 2 minutes

2.DB Reverse Lunge- 4 sets, 12,10,8,6 reps L/R, rest 60 seconds, tempo - 1-1-1-1

3.DB Single Leg Deadlifts- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1

4. Hip Extensions- 2 sets, 15 reps, Rest 60 seconds

5. Lateral Lunges- 2 sets, 10 reps, rest 60 seconds

6. 5 minutes: every minute- 40 seconds max squat jacks


Day 6: Walk 60 minutes record distance


DAY 7:

_________________________________________________________________________

Week 2:

Day 1: Push

1. Single Arm DB Bench Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1

2. Incline DB Press- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1

3. Flat Bench DB Flies- 2 sets, 20 reps, Rest 60 seconds

4. Overhead Press- 2 sets, 12 reps, rest 45 seconds

5. 12 DB Front + 12 Lateral raises + 12 Clean Grip DB High Rows + 40 second push up plank hold. - 2 sets, rest 60 seconds

6. DB Tricpe Kickbacks- 2 sets, 20 reps, no rest

7. 5 minutes: every minute- 5 Alternating Forward and Backward Crawl in Quadruped


Day 2: Walk 60 minutes - record distance, 10lbs back pack


Day 3: Pull

1. Deadlift- 5 sets, 6

reps, Rest 2 minutes

2. Chin Up Grip Lat Pull Down- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo - 1-1-1-1

3. Bent Over BB Rows w/ Bench assist quadruped- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1

4. Bent Over Reverse DB Flies- 2 sets, 20 reps, no rest

5. Barbell Curls- 2 sets, 15 reps, rest 60 seconds

6. 5 minutes: every minute- 40 seconds forearm plank


Day 4: Walk 60 minutes record distance, 10lbs back pack


Day 5: Legs

1. Squat - 10 sets, 6 reps, rest 2 minutes

2. DB Reverse Lunge- 4 sets, 12,10,8,6 reps L/R, rest 60 seconds, tempo - 1-1-1-1

3. DB Single Leg Deadlifts- 4 sets, 12,10,8,6 reps, rest 60 seconds, tempo-1-1-1-1

4. Hip Extensions- 2 sets, 20 reps, Rest 60 seconds

5. Lateral Lunges- 2 sets, 12 reps, rest 60 seconds

6. 5 minutes: every minute- 40 seconds max squat jacks


Day 6: Walk 60 minutes record distance


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