LIFT ANGRY
There are so many that did not have the life they portray on the surface. It was not sunsets and family time around the dinner table. There were tragedies and abuse, pain and betrayals. And somewhere in the midst of those waves of blackness, a large part of them broke, shattered into a million pieces. And what was left behind was pure rage. And it would pour into their life at every turn inflicting even more damage. But then they found those weights and learned to release their hell upon that bar for just a moment. They are a product of their environment, but are not a victim of it. We understand where that violence in their lifting was born because they are one of us. They lift angry.
- APEMAN STRONG
DAY ONE
Chest fly [3x15]
Decline push-ups [2x15]
Overhead press [3x15]
Skull crushers [3x15]
Lat raises [3x12]
Push-ups [2x15]
Leg-raises [3x15]
Elevated floor bench presses [3x15]
DAY TWO
Single arm rows [3x16 (8 per arm)]
Isolated bicep curls (no back movement) [3x12]
Hammer curls [3x15]
Bent over lateral raises [3x7]
Bent over double arm rows [3x10]
Tricep overhead extensions [3x12]
Tricep Dips [3x10]
Shrugs [3x12]
DAY THREE
Switching lunge-jumps [3x12 (6 per leg)]
Squats [3x12]
DB RDL [3x12]
Stair step-ups [3x20 (10 on each leg)]
Weighted hip bridges/hip raises [3x12]
Touchdown jacks (jumping jacks touching floor each time) [2x15]
Squat jumps [3x8]
DAY FOUR
Dumbbell side plank snatch [3x10 each side]
Dumbbell reverse crunch [3x12]
Crunch [3x30]
Plank [1x60s]
Russian twist [3x18]
Leg-raise [3x15]
Bicycle crunch [3x20]
Flutter/scissor kicks [3x15]
Push-ups [1xMax]