D. Ferrari Summer 1

A)
B)
C1)
C2)
C3)
D1)
D2)
Bench Press
Week
1
2
3
4
Sets
4
4
4
4
Reps
Week
1
2
3
4
Sets
2
2
2
2
Reps
Week
1
2
3
4
Sets
4
4
4
4
Reps
Week
1
2
3
4
Sets
3
3
3
3
Reps
Week
1
2
3
4
Sets
3
3
3
3
Reps
Week
1
2
3
4
Sets
4
4
4
4
Reps
5
5
5
5
Rest
180s
180s
180s
180s
Bench Press
60% Weight Used for 5
MAX
MAX
MAX
MAX
Rest
90s
90s
90s
90s
Seated Rows
10
10
10
10
Rest
90s
90s
90s
90s
DB Lateral Raises
10
10
10
10
Rest
15s
15s
15s
15s
DB Front Raises
10
10
10
10
Rest
60s
60s
60s
60s
DB Shrugs
Planks
25
25
25
25
Rest
60s
60s
60s
60s
E)
Week
1
2
3
4
Sets
4
4
4
4
Reps
30s
30s
30s
30s
Rest
60s
60s
60s
60s
Week
1
2
3
4
Sets
4
4
4
4
Reps
Rest
Hammer Curls
8
8
8
8
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A)
B)
Back Squat
Lower the Weight for 5 Seconds, Go up as fast as possible
Week
Sets
Reps
5
1
5
5
2
5
5
3
5
5
4
5
Reverse Lunge
Week
1
2
3
4
C1)
C2)
Pull-Throughs
*Dont round lower back*
Week
1
2
3
4
Palloff Press
Week
1
2
3
4
Sets
4
4
4
4
Reps
7/Leg
7/Leg
7/Leg
7/Leg
Sets
4
4
4
4
Reps
Sets
4
4
4
4
Reps
8
8
8
8
8/side
8/side
8/side
8/side
Rest
240s
240s
240s
240s
Rest
120s
120s
120s
120s
Rest
90s
90s
90s
90s
Rest
30s
30s
30s
30s
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A)
Dumbbell Incline Bench Press

Week
1
2
3
4
B1)
B2)
C)
Sets
4
4
4
4
Reps
Sets
4
4
4
4
Reps
Sets
3
3
3
3
Reps
12
12
12
12
Rest
120s
120s
120s
120s
Lat Pulldowns
Week
1
2
3
4
DB Lateral Raise Circles Fwd/Bwd
20s Forward, 20s Backward
Week
1
2
3
4
Face Pulls
8
8
8
8
20s/20s
20s/20s
20s/20s
20s/20s
Week
1
2
3
4
Sets
4
4
4
4
Reps
D1)
Barbell Curls
Sets
5
5
5
5
Reps
D2)
Week
1
2
3
4
Rope Tricep Extensions
Week
1
2
3
4
Sets
5
5
5
5
Reps
12
12
12
12
6
6
6
6
10
10
10
10
Rest
90s
90s
90s
90s
Rest
90s
90s
90s
90s
Rest
90s
90s
90s
90s
Rest
90s
90s
90s
90s
Rest
90s
90s
90s
90s
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A)
B)
C)
Squat Jumps
*Bodyweight Only
Week
1
2
3
4
Sets
6
6
6
6
Reps
Week
1
2
3
4
Sets
4
4
4
4
Reps
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
5
5
5
Rest
45s
45s
45s
45s
Back Squats
8
8
8
8
Rest
180s
180s
180s
180s
Walking Lunge
D1)
Hamstring Curl
D1)
Week
1
2
3
4
Wide Stance Anti-Rotation Chops
Week
1
2
3
4
8/Leg
8/Leg
8/Leg
8/Leg
Sets
4
4
4
4
Reps
Sets
3
3
3
3
Reps
8
8
8
8
8/side
8/side
8/side
8/side
Rest
45s
45s
45s
45s
Rest
60s
60s
60s
60s
Rest
60s
60s
60s
60s
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Day 1
Alternate Between 30s Bike Sprints, and 30s Crunches for 5-8 Minutes, Follo
Day 2
Can Be Done On Bike, Treadmill, Jogging, Or Any Combination of those, but
s for 5-8 Minutes, Followed By 30 Minutes of Steady Pace Pedaling (Jogging Pace)
bination of those, but try and get in about 30 minutes of steady pace work.
Lower 1
Pull-Throughs
Palloff Press
https://www.youtube.com/watch?v=1cLH4xKji5c
https://www.youtube.com/watch?v=bzE553my1o8
Upper 2
DB Lateral Raise Circles FWD,BW https://www.instagram.com/p/BEMy09Ql79l/
Face Pulls
https://www.youtube.com/watch?v=-ZjfmLNxXno
Lower 2
Squat Jumps
https://www.youtube.com/watch?v=CVaEhXotL7M
Wide Stance Anti Rotation Chops https://www.youtube.com/watch?v=dwdeKRZ3E6s
h?v=1cLH4xKji5c
h?v=bzE553my1o8
BEMy09Ql79l/
h?v=-ZjfmLNxXno
h?v=CVaEhXotL7M
h?v=dwdeKRZ3E6s

D. Ferrari Summer 1

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D. Ferrari Summer 1

Uploaded by

Copyright:

Available Formats

A)

Dumbbell Incline Bench Press

Can Be Done On Bike, Treadmill, Jogging, Or Any Combination of those, but

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