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PROJECT:CRH'S PLAYLIST

 

PROJECTLCRH'S 90 DAY CHALLENGE

MAPS Pre-Phase Workout-Foundational Workouts

MONDAY

ExerciseSet 1Set 2
Barbell Squats12-16 reps @ ?? lbs12-16 reps @ ?? lbs
Walking Lunges16-20 reps
Deadlift8-12 reps @ 80 lbs
Barbell Bench Press12-16 reps @ 80 lbs12-16 reps @ 80 lbs
One Arm Dumbbell Rows12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Dumbbell Shrugs 12-16 reps @ 60 lbs12-16 reps @ 60 lbs
Standing Dumbbell Shoulder Press12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Dumbell Rear Laterals 12-16 reps @ 25 lbs
Barbell Curls12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Tricep Pressdown12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Isometric PlanksHold for 30-60 secondsHold for 30-60 seconds
Bodyweight Calf Raises20-40 reps20-40 reps

TUESDAY

ExerciseReps
Lunges20
Band Curls35
Band Chest Flyes35
Squats35
Band Shrugs35
Band Overhead Tricep Extension35
Leg Raises35
Standing Calf Raises35
Band Rear Laterals

WEDNESDAY

ExerciseReps
Lunges20
Band Curls35
Band Chest Flyes35
Squats35
Band Shrugs35
Band Overhead Tricep Extension35
Leg Raises35
Standing Calf Raises35
Band Rear Laterals

THURSDAY

ExerciseSet 1Set 2
Barbell Squats12-16 reps @ ?? lbs12-16 reps @ ?? lbs
Walking Lunges16-20 reps
Deadlift8-12 reps @ 80 lbs
Barbell Bench Press12-16 reps @ 80 lbs12-16 reps @ 80 lbs
One Arm Dumbbell Rows12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Dumbbell Shrugs 12-16 reps @ 60 lbs12-16 reps @ 60 lbs
Standing Dumbbell Shoulder Press12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Dumbell Rear Laterals 12-16 reps @ 25 lbs
Barbell Curls12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Tricep Pressdown12-16 reps @ 30 lbs12-16 reps @ 30 lbs
Isometric PlanksHold for 30-60 secondsHold for 30-60 seconds
Bodyweight Calf Raises20-40 reps20-40 reps

FRIDAY

ExerciseReps
Lunges20
Band Curls35
Band Chest Flyes35
Squats35
Band Shrugs35
Band Overhead Tricep Extension35
Leg Raises35
Standing Calf Raises35
Band Rear Laterals

SATURDAY

ExerciseReps
Lunges20
Band Curls35
Band Chest Flyes35
Squats35
Band Shrugs35
Band Overhead Tricep Extension35
Leg Raises35
Standing Calf Raises35
Band Rear Laterals

SUNDAY

ExerciseReps
Lunges20
Band Curls35
Band Chest Flyes35
Squats35
Band Shrugs35
Band Overhead Tricep Extension35
Leg Raises35
Standing Calf Raises35
Band Rear Laterals