apprentice of evil:

Week III

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workout i

A1. Dumbbell Push Press

A2. Single Leg Kettlebell Stiff Legged Deadlift 


B1. 1 Arm Kettlebell Row

B2. Wall-Sit 1 minute 


C1. Barbell Bench Press

C2. Box Squat


D1. Pallof Press

D2. Lying Leg Lift



workout ii

A1. Assisted Pull Up

A2. Goblet Squat


B1. Dumbbell Skull-Crushers

B2. Hamstring Curl (dumbbell or machine)


C1. Dumbbell Alternating Bicep Curls

C2. Walking Lunges


D1. Decline Sit-Up

D2. Plank- 45 seconds

workout iii

A1. Incline Dumbbell Fly

A2. Barbell Back Squat


B1. Inverted Rows

B2. Leg Extension Machine


C1. Lateral Raises

C2. Single Leg Swiss Ball Hamstring Curls


D1. Side Plank

D2. Roman Chair Leg Lifts (or standard issue lying leg lifts)