Daily RAW: "Indy" Week 1, Day 1

Greetings RAW Warriors,

Here's today's Rats Alley Workout, brought to you by Indestructible! - The Program That Never Left The Weight Room.  This guide can be found in "Just The Workouts" at http://tinyurl.com/asapjtw

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Indy - Week 1, Day 1

This week follows the 3 Days/Week format of Lower Body - Day 1, Upper Body - Day 2, Total Body - Day 3.


Lower Body Day:
Deadlift: 2 x 10
Bend Exercise: All-Star Sit-Ups: 3 x 10 per side

RABC Blog's Supplemental Exercises as an option:
BW Lunges
Mountain Climbers
Total Body Extensions

Do for 1 minute each, or 40s work, 20s rest per minute.
Rest 1 minute after the 3 exercise circuit, then repeat 2-3 times more as desired.

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Total Body Option - Do this if you want a Total Body routine, 2x or 3x a week.

Deadlifts: 2 x 10
Bench Press: 2 x 10
Bent Over Rows: 3 x 10
Windmills: 3 x 5-6 per side

Note: this workout will be the same for the entire week, so I will not publish it on Day 2 or Day 3 in future posts.

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Going to work on a few new guides too: I have the Long Cycle Challenge guide to make up yet, and just got started on the RABC: Bench-Squat-Deadlift program.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak