DC Elite

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Week 5 ATA

Week 5 off day work
Running Rest
timed mile and a 1/2
Stage: athleticism and strength
exercise sets/reps rest notes
shoulder raise series 2 x 10 each spot no more than 3 lbs
db squats 3 x 15 goblet hold
db curls 3 x 12 hold db’s low, both hands at the same time
cable triceps pushdowns 3 x 8-12 any attachments
db walking lunges 3 x 6 ea dbs at sides
Core
front planks 5 x :30

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