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PROJECTLCRH'S 90 DAY CHALLENGE

CHALLENGE UPDATES

MAPS Pre-Phase Workout-Foundational Workouts

MONDAY

Exercise	Set 1	Set 2
Barbell Squats	12-16 reps @ ?? lbs	12-16 reps @ ?? lbs
Walking Lunges	16-20 reps
Deadlift	8-12 reps @ 80 lbs
Barbell Bench Press	12-16 reps @ 80 lbs	12-16 reps @ 80 lbs
One Arm Dumbbell Rows	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Dumbbell Shrugs	12-16 reps @ 60 lbs	12-16 reps @ 60 lbs
Standing Dumbbell Shoulder Press	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Dumbell Rear Laterals	12-16 reps @ 25 lbs
Barbell Curls	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Tricep Pressdown	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Isometric Planks	Hold for 30-60 seconds	Hold for 30-60 seconds
Bodyweight Calf Raises	20-40 reps	20-40 reps

TUESDAY

Exercise	Reps
Lunges	20
Band Curls	35
Band Chest Flyes	35
Squats	35
Band Shrugs	35
Band Overhead Tricep Extension	35
Leg Raises	35
Standing Calf Raises	35
Band Rear Laterals

WEDNESDAY

Exercise	Reps
Lunges	20
Band Curls	35
Band Chest Flyes	35
Squats	35
Band Shrugs	35
Band Overhead Tricep Extension	35
Leg Raises	35
Standing Calf Raises	35
Band Rear Laterals

THURSDAY

Exercise	Set 1	Set 2
Barbell Squats	12-16 reps @ ?? lbs	12-16 reps @ ?? lbs
Walking Lunges	16-20 reps
Deadlift	8-12 reps @ 80 lbs
Barbell Bench Press	12-16 reps @ 80 lbs	12-16 reps @ 80 lbs
One Arm Dumbbell Rows	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Dumbbell Shrugs	12-16 reps @ 60 lbs	12-16 reps @ 60 lbs
Standing Dumbbell Shoulder Press	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Dumbell Rear Laterals	12-16 reps @ 25 lbs
Barbell Curls	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Tricep Pressdown	12-16 reps @ 30 lbs	12-16 reps @ 30 lbs
Isometric Planks	Hold for 30-60 seconds	Hold for 30-60 seconds
Bodyweight Calf Raises	20-40 reps	20-40 reps

FRIDAY

Exercise	Reps
Lunges	20
Band Curls	35
Band Chest Flyes	35
Squats	35
Band Shrugs	35
Band Overhead Tricep Extension	35
Leg Raises	35
Standing Calf Raises	35
Band Rear Laterals

SATURDAY

Exercise	Reps
Lunges	20
Band Curls	35
Band Chest Flyes	35
Squats	35
Band Shrugs	35
Band Overhead Tricep Extension	35
Leg Raises	35
Standing Calf Raises	35
Band Rear Laterals

SUNDAY

Exercise	Reps
Lunges	20
Band Curls	35
Band Chest Flyes	35
Squats	35
Band Shrugs	35
Band Overhead Tricep Extension	35
Leg Raises	35
Standing Calf Raises	35
Band Rear Laterals