RABC: BSD Week 1

Greetings RAW Warriors,

Here's the weekly schedule for the RABC Bench-Squat-Deadlift Plan.  Don't forget to download the free handout copy with workout sheets up above in the page tabs.

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Week 1, Day 1

Bench Press: 3 x 5
Front Squats: 3 x 8
Pulldowns: 3 x 8
DB Lunges: 3 x 8

All Star Sit Ups & Windmills:
20s work, 10s rest x 2 each exercise. rest 1 min, then repeat.

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Week 1, Day 2

Squats: 3 x 5
Military Press: 3 x 8
DB Lunges: 3 x 8
Seated or DB Rows: 3 x 8

Leg Raises & KB Swings:
20s work, 10s rest x 2 each exercise, rest 1 min, then repeat.

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Week 1, Day 3

Deadlifts: 3 x 5
Push-Ups: 3 x 8
BW Lunges: 3 x 8
Pull Ups: 3 x 8

Mountain Climbers & Total Body Extensions:
20s work, 10s rest x 2 each exercise, rest 1 min, then repeat.
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Look for 3 other workouts this week, such as Ten Minute Tuesday, Wild Wednesday, and Fantastic Friday routines.

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For under $3 total, you can get three more resources to go with the BSD Plan:
Just The Workouts: http://tinyurl.com/asapjtw
The RABC Manual: http://amzn.com/B00A6B55HQ
Just The Chart: http://tinyurl.com/asapjtc

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp