9.16.2019

Monday 9.16.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Deadlift Warm Ups with Vacuum Trunk Twists:
- Sumo Deadlift: 55x5, 145x4, 235x3, 325x2, 415x1
- Conventional Deadlift: 55x5, 145x4, 235x3, 325x2, 415x1
- Vacuum Trunk Twists: 5x20

Sumo Deadlift with Vacuum Trunk Twists:
- Sumo Deadlifts: 325x 5, 5, 5, 5
- Vacuum Trunk Twists: 4x20

Conventional Deadlifts with Standing Calf Raises:
- Deadlifts: 325x 5, 5, 5, 5
- Calf Raises: 15x 2x10, 10x 2x10

Hamstrings and QuadsFinisher:
- 1-Leg KB Romanian Deadlifts: 44x 1x10, 35x 4x10
- Goblet Squats: 70x 1x10, 65x 4x10

9.15.2019

Sunday 9.15.19

Accessory Day:
Overhead DB Lateral Raises:
- 5x10, 7.5x10, 10x10, 12.5x10, 15x10, 17.5x10, 20x10, 22.5x10, 20x10, 17.5x10, 15x10

Arms Superset #1:
- Overhead Triceps Extensions: 70x 5x10
- Crossbody Hammer Curls: 35x 5x10 (each arm)

Arms Superset #2:
- 1-Arm Reverse Grip Cable Pushdowns: 50x 5x10 each arm
- Lean Away DB Curls: 30x 5x10 (each Arm)

9.14.2019

Saturday 9.14.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 30's x 2x10, 25's x 8x10
- DB Face Pulls: 30's x 2x10, 25's x 8x10
- 1-Arm DB High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

Strength Training:
Chin Ups:
- 10:00 EMOM: 1x2, 9x1

Chest Supported Rows and Band Pull Aparts:
- Rows: 115x 8x10
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- Hammer Strength Shrugs: 180x 4x10
- Barbell Front Raises: 50x 1x10, 45x 3x10

Incline DB Curls:
- 32.5's x 1x12, 30's x 3x12

Friday 9.13.19

Rest Day.

9.12.2019

Thursday 9.12.19

Warm Up:
- Ring Face Pulls: 10x10
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

Strength Training:
1-Arm Landmine Presses and DB Lateral Raises:
- Landmine Press: 75x 1x10, 70x 5x10
- DB Lateral Raises:  30's x 1x10, 25's x 5x10

Dips:
- Warm Ups: 0x5, 15x4, 25x3, 35x2, 45x1 (3 second negatives)
- Work Sets: 5x 1x10, 0x 4x10

Triceps Superset:
- Incline DB Skull Crushers: 30's x 4x12
- Elbows Out DB Extensions: 30's x 4x12

9.11.2019

Wednesday 9.11.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Squat Warm Ups with Vacuum Trunk Twists:
- Front Squats: 75x5, 125x4, 165x3, 215x2, 255x1
- Back Squats: 75x5, 125x4, 165x3, 215x2, 255x1, 305x1
- Vacuum Trunk Twists: 6x20

Back Squats with Dip Support Reverse Crunches:
- Squats: 255x 5, 5, 5, 5
- Supported Knees to Elbows: 10, 10, 10, 10

Front Squats with Standing Calf Raises:
- Front Squats: 215x 5, 5, 5, 5
- Calf Raises: 15x 1x10, 10x 3x10

Quads and Hamstrings Finisher:
- KB Bulgarian Split Squats: 35x 8x10, 26x 2x10
- DB Romanian Deadlifts: 65's x 8x10, 60's x 2x10

9.10.2019

Tuesday 9.10.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 30's x 1x10, 25's x 9x10
- DB Face Pulls: 30's x 1x10, 25's x 9x10
- 1-Arm DB High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x9

Strength Training:
Pull Ups:
- 10:00 EMOM: 1x2, 9x1

Chest Supported DB Rows and Band Pull Aparts:
- Rows: 75's x 1x10, 70's x 7x10
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 315x 4x10
- Barbell Front Raises: 50x 1x10, 45x 3x10

KB Spider Curls:
- 35/26's x 6/6, 6/6, 6/6, 6/6