apprentice of evil:

week II

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workout i

A1. Incline Barbell Bench Press

A2. Front Squat


B1. Lat Pulldown

B2. Kettlebell Swings


C1. Single Arm Dumbbell Shoulder Press

C2. Single Leg Dumbbell Stiff Legged Deadlifts


D1. Reverse Crunches

D2. Straight Arm Plank- 30 sec


workout ii

A1. Standing Dumbbell Overhead Press

A2. Barbell Deadlift


B1. Barbell Rows

B2. Leg Press


C1. Flat Bench Dumbbell Chest Flyes

C2. Walking Lunges


D1. Side Plank -15 seconds/side

D2. Russian Twists

workout iii

A1. Assisted Pull-up 

A2. Barbell Back Squat


B1. Pushups (if necessary add weight or go on your knees)

B2. Split Squat (bodyweight or goblet)


C1. Barbell Cleans 

C2. Barbell Reverse Lunges


D1. Abmat or Swiss Ball Sit-Ups

D2. Hollow Hold -30 seconds