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AR7 Workout

The document outlines a weekly workout plan consisting of warm up exercises and main workouts for each day of the week. Monday's workout includes jackknives and burpees for warm up, followed by pull-ups, pushups, and squats continuously for 20 minutes and barbell military presses in rounds. Tuesday's plan has pushups and squats for warm up and dips, pushups, incline presses, and neutral presses in rounds. Wednesday includes pushups and squats for warm up and pull-ups, curls, seated rows, and curls in rounds. Thursday has pushups and squats to warm up and focuses on deadlifts, squats, and jump squats in rounds. Friday

Uploaded by

Jake DeWitt
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
206 views

AR7 Workout

The document outlines a weekly workout plan consisting of warm up exercises and main workouts for each day of the week. Monday's workout includes jackknives and burpees for warm up, followed by pull-ups, pushups, and squats continuously for 20 minutes and barbell military presses in rounds. Tuesday's plan has pushups and squats for warm up and dips, pushups, incline presses, and neutral presses in rounds. Wednesday includes pushups and squats for warm up and pull-ups, curls, seated rows, and curls in rounds. Thursday has pushups and squats to warm up and focuses on deadlifts, squats, and jump squats in rounds. Friday

Uploaded by

Jake DeWitt
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday

Warm Up
15 Jackknives/3 Burpees
1-2 minutes of rest; complete 3 rounds
Workout
5 Pull-ups, 10 Pushups, 20 Body Squats
o Continuously for 20 min
Barbell Military Press (60-70% of MAX, 7 reps/7 seconds rest, 6 reps/6 seconds
rest, 5 reps/5 seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Tuesday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workout
Dips/Diamonds Pushups (7 reps/7 seconds rest, 6 reps/6 seconds rest, 5 reps/5
seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Incline DB Press/Incline DB Neutral Press (60-70% of MAX, 7 reps/7 seconds
active rest, 6 reps/6 seconds active rest, 5 reps/5 seconds active rest)
o 1-2 minutes of rest; complete 3 rounds
Wednesday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workout
Pull-ups/Barbell Curl (60-70% of MAX, 7 reps/7 seconds rest, 6 reps/6 seconds
rest, 5 reps/5 seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Seated Cable Row/DB Bicep Curl (75% of MAX, 7 reps/7 seconds rest, 6 reps/6
seconds rest, 5 reps/5 seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Thursday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workout

Deadlift (7 reps/7 seconds active rest/7 sets, 6 reps/6 seconds active rest/6 sets, 5
reps/5 seconds active rest/5 sets)
o 1-2 minutes of rest
Squat (7 reps/7 seconds active rest/7 sets, 6 reps/6 seconds active rest/6 sets, 5
reps/5 seconds active rest/5 sets)
o 1-2 minutes of rest
Body Weight Jump Squat (7 reps/7 seconds active rest/7 sets, 6 reps/6 seconds
active rest/6 sets, 5 reps/5 seconds active rest/5 sets)

Friday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workouts
Chin-ups/Body Weight Dip/Burpees (7 reps/7 seconds active rest, 6 reps/6
seconds active rest, 5 reps/5 seconds active rest)
o Complete 5 rounds

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