11-15 May 2015 Fitness Training Workouts

I love Mondays because it's the beginning of the Fitness Week for me. My goal is to hit 475# on my deadlift this week. What's yours ? #sandiego #hillcrest #missionhills #missionvalley #goals

A photo posted by Chris Keith (@sdpersonaltrainer) on May 11, 2015 at 8:48am PDT

Monday

1) 6 x 10 Bench Press

2) 6 x 10 Dips

3) 4 Rounds
10 Burpees
15 Air Squats
20 Sit Ups

4) 21 Minutes Stairmaster Level 5-10 or 25 Minutes Jogging

Tuesday

1) 6 x 10 Seated Cable Row

2) 6 x 10 Lat Pull Down

3) 4 Rounds
12 Australian Pull Ups
12 Burpees
24 Walking Lunges

4) 2000 Meter Row x 2 or 27 Minutes Jogging

Wednesday

1) 6 x 10 Barbell Back Squats

2) 3 x 10 Deadlifts

3) 3 Rounds
12 Australian Pull Ups
120 Jump Rope
400 Meter Run

4) 20 Minutes Stretching

Thursday

1) 5 x 10 Seated Dumbell Press

2) 3 x 10 Push Press

3) 5 x 10 Seated Cable Row

4) 3 Rounds
20 Sit Ups
15 Kettlebell Swings
10 Burpees
30 Minutes Stairmaster Level 5-10 or 30 Minutes Jogging

Friday

55 Minutes Stairmaster or 45 Minutes Jogging