Entrainement de sport type.

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Workout #7

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Barbell Standing Military Press

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Barbell Back Squat

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Thrusters

3 sets of 10 reps

50-Leg Raises

Workout #8

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Max number of push-ups in 1 minute

Max number of sit-ups in 1 minute

Run 1 mile

S&C Week 3

Workout #9

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Barbell Flat Bench Press

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Flat Flys

3 sets of 6 reps

20-Knees to elbows or toes to bar

Barbell Deadlifts

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dead-hang Pull-ups

3 sets of 7 reps

20-Knees to elbows or toes to bar

Workout #10

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

6- 300 meter sprints (rest 2:00 minutes between each)

75 sit-ups

Workout #11

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

Barbell Standing Military Press

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Shrugs

3 sets of 10 reps

2:00 Plank

Barbell Back Squat

1 set of 5 reps at 65% of your 1 rep max

1 set of 5 reps at 75% of your 1 rep max

3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Step-ups

3 sets of 10 reps (5 each leg)

2:00 Plank

Workout #12

Warm Up

-5 minutes walk/jog

-10 push-ups

-10 air-squats

-10 toe touches

-10 jumping jacks

-5 minutes of stretching

50 sit-ups

100 jump rope

500 meter row or 400 meter sprint

100 jump rope

500 meter row or 400 meter sprint

100 jump rope

50 sit-ups

http://www.leo-fit.com/p/5x5-s-program.html