Sample OCR Workout:

Day 1: Legs
Squats 5x20
Straight Leg Deadlifts 4x20
Lunges 4x25
Leg Extension 4x20
Calf Raises 5x20
Cardio - 2 mile jog/run

Day 2: Push
Bench Press 4x8
Incline Dumbbell Press 4x10
Military Press 4x8
Dumbbell Chest Flyes 3x12
Dumbbell Lateral Raises 4x10
Weighted Dips 4x8
Tricep Rope Extension 4x12
Cardio - HIIT Sprints (10 sets)

Day 3: Pull
Wide Grip Pullups 4x10
Lateral Pulldown 4x12
T-bar Row 4x8
Dumbbell Row 3x12
Barbell Bicep Curl 4x10
Dumbbell Hammer Curl 4x10
Cardio - Jump Rope 30 min.

Day 4: Active Rest Day
Day 5: Repeat Leg Workout
Day 6: Repeat Push Workout
Day 7: Repeat Pull Workout

TRAINER

Josh Yager is a NASM Certified Personal Trainer living in Apex, North Carolina. He studied personal training at the National Academy of Sport Medicine and has deep roots in health and fitness for more than 6 years.

Josh and his brother Johnny co-own and operate Yager Fitness. A training company they created with a mission to inspire, educate, motivate, and guide people to live their best and healthiest lifestyle.

You can follow along with the Yager brothers on Instagram - @YagerFitness.
Or, get in touch through their website - www.YagerFitness.com.

We’d love to help you train and prepare for your next OCR! Drop us a message for a personalized custom workout plan!
www.Instagram.com/YagerFitness
www.YagerFitness.com