Monday 7.31.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 35x 10, 45x 9, 55x 8, 65x 7, 75x 6, 85x 4, 4, 3, 3, 1
- Band Pull apart between sets

Standing Barbell Press (3x10 or 30 reps):
- 150x 8, 8, 8, 6
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 95x 15, 14, 14, 2
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 19, 18, 3
- DB Lateral Raises:  :  25x 20, 19, 18, 3

Sunday 7.30.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Superset #1 (100 reps each):
- Hack Squat Machine:  0x10, 50x10, 90x10, 140x10, 180x10, 180x10, 140x10, 90x10, 50x10, 0x10
- Walking Lunges:  10x10 each leg (switch to leg extensions)

Superset #2 (100 reps each):
- Romanian Deadlifts:  45x10, 95x10, 145x10, 195x10, 245x10, 295x10, 245x10, 195x10, 145x10, 95x10
- Donkey Calf Raises:  160x10, 180x10, 200x10, 220x10, 240x10, 260x10, 10, 10, 10, 10 (switch to leg curls)

Standing Leg Curls (100 reps):
- 20x10, 25x10, 25x10, 20x10, 20x10, 15x10, 20x 10, 10, 10, 10 (pair with Romanian DL's next week)

Banded Glute Bridges (100 reps):
- 25, 20, 15, 15, 10, 10, 10 (superset with calf raises next week)

Saturday 7.29.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 25x 4, 50x 3, 75x 2, 100x 1, 45x 5, 5, 5

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 7, 7, 6, 6, 4

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 13, 13, 13, 6
- Cable Face Pulls with Rope:  135x 13, 13, 13, 6

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 19, 18, 17, 6
- Front Plate Raises:  35x 19, 18, 17, 6 (all the way overhead)

Seated DB Curls with Fat Gripz (60 reps):
- 35x 60 over several sets, resting 30 seconds when needed

Friday 7.28.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Hip Circle Walks

Strength Training:
Deadlifts (3x3 or 9 reps):
- 135x 5, 225x 4, 315x 3, 405x 2, 460x 1, 385x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 5, 5, 2

Hanging Leg Raises/ Hanging Knee Raises (3x10):
- 7/3, 6/4, 6/4 (superset with front squats)

Bulgarian Split Squats (3x9 or 27 reps):
- 30x 9, 9, 9 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 55x 15, 14, 14, 2 (superset with split squats)

Barbell Hip Thrusts (3x12 or or 36 reps):
- 275x 12, 11, 11, 2

Thursday 7.27.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 6, 280x 5, 4, 4, 2
- Band Face Pulls between sets

Slingshot Bench Press (3x10 or 30 reps):
- 280x 10, 8, 8, 4
- Band Face Pulls between sets

Weighted Dips (3x15 or 45 reps):
- 25x 15, 12, 12, 6
- Band Face Pulls between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 20, 16, 16, 8
- Elbows Out DB Extensions:  30x 20, 16, 16, 8

Shoulder Finisher:
- DB Lateral Raises:  25x 15, 15, 15
- Barbell Overhead Hold:  50x 1:00, 1:00, 1:00

Wednesday 7.26.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 265x 4, 4, 4, 3

Barbell Rows (3x10 or 30 reps):
- 215x 9, 9, 9, 3

Landmine Rows (3x15 or 45 reps):
- 100x 15, 110x 15, 120x 15 (125 next week)

Behind the Back barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS:  315x 19, 18, 17, 6
- FPR:  35 x 19, 18, 17, 6

Barbell Curls with fat Gripz (3x20 or 60 reps):
- 70x 18, 16, 14, 12

Tuesday 7.25.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Sumo Dealifts (3x3 or 9 reps):
- 135x 5, 225x 4, 315x 3, 405x 2, 455x 1, 385x 3, 3, 3

Back Squats (3x6 or 18 reps):
- Warm Ups:  45x 9, 135x 7, 225x 5, 315x 3, 365x 1 (between Sumo sets)
- Work Sets:  305x 6, 5, 5, 2

Hanging Leg/Knee Raises (3x10):
- 6/4, 6/4, 6/4 (superset with squat work sets)

DB Step Ups (20" box, 3x9 or 27 reps):
- 40's x 7, 7, 7, 6 (superset with calf raises)

Standing Calf Raises:
- 55x 14, 14, 14, 3 (superset with step ups)

Barbell Hip Thrusts (3x12 or 36 reps):
- 275x 11, 11, 11, 3

Monday 7.24.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 60x 10, 65x 9, 70x 8, 75x 7, 80x 6, 85x 4, 3, 3, 3, 2
- Band Pull apart between sets

Standing Barbell Press (3x10 or 30 reps):
- 145x 10, 10, 10
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 95x 14, 14, 14, 3
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 19, 17, 4
- DB Lateral Raises:  :  25x 20, 19, 17, 4

Sunday 7.23.17

Rest day and last day of my Renaissance Periodization cut.

Saturday 7.22.17

De-Load....

Warm Up:
- Dynamic mobility for hips, spine, and shoulders

Strength Training:
Deadlifts (3x3) and Chin Ups (sets of 5):
- Deadlifts:  135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 380x 3, 3, 3
- Chin Ups:  5, 5, 5, 5, 5, 5, 5, 5

Front Squats (3x3) with Pull Ups (sets of 5):
- Front Squats:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 265x 3, 3, 3 (switch to sets of 6 next week)
- Pull Ups:  5, 5, 5, 5, 5, 5, 5, 5

Bulgarian Split Squats (3x9) with Parallel Grip Chin Ups (sets of 5):
- BSS:  0x5, 50x 4, 90x 3, 140x 2, 180x 1, 50x 9, 9, 9 (on a Hammer Strength Machine)
- PGCU:  5, 5, 5, 5, 5, 5, 5, 5

Friday 7.21.17

Upper Body De-Load...

Warm Up:
- Dynamic mobility for shoulders and spine
- Band work for shoulders

Strength Training:
Close Grip Bench Press (3x10):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 225x 10, 10, 10
- Band Pull Aparts between sets

Reverse Grip Bench Press (3x10):
- 185x 10, 10, 10
- Band Pull Aparts between sets

Weighted Dips (3x15):
- 25x 15, 13, 11, 6
- Face Pulls between sets

Triceps Superset (3x20):
- Skull Crushers:  75x 20, 18, 17, 5
- Elbows Out DB Extensions:  30x 20, 18, 17, 5

Shoulder Finisher:
- DB Lateral Raises:  20x 20, 20, 20
- Barbell Overhead Hold:  45x 1:00, 1:00, 1:00

Thursday 7.20.17

De-load for upper body...

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Supinated Grip Barbell Rows (3x10):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 215x 10, 10, 10

Chest Supported Rows (3x10):
- 145x 10, 10, 10

Cable Rows with parallel grip (3x10):
- 205x 10, 10, 10

Upper Back Superset (3x15):
- Behind the Back Barbell Shrugs:  325x 15, 15, 15
- Band Face Pulls:  Green and Orange x 15, 15, 15

Barbell Curls with Fat Gripz (3x15):
- 75x 15, 15, 15

Wednesday 7.19.17

Rest day and on vacation.

Tuesday 7.18.17

Rest day and on vacation.

Monday 7.17.17

Rest day and on vacation.

Sunday 7.16.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Sumo Dealifts (3x3 or 9 reps):
- 135x 5, 225x 4, 315x 3, 405x 2, 455x 1, 380x 3, 3, 3

Back Squats (3x6 or 18 reps):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1(during Sumo sets)
- Work Sets:  305x 5, 5, 5, 3

DB Step Ups (20" box, 3x9 or 27 reps):
- 35's x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 225x 15, 15, 15 (superset with step ups)

Barbell Hip Thrusts (3x12 or 36 reps):
- Skipped due to time

Abs:
- Skipped due to time

Saturday 7.15.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 60x 10, 65x 9, 70x 8, 75x 7, 80x 6, 85x 3, 3, 3, 3, 3
- Band Pull Aparts:  Blue Band x 10, 9, 8, 7, 6, 3, 3, 3, 3, 3

Standing Barbell Press (3x10 or 30 reps):
- 145x 10, 10, 9, 1
- Band Pull Aparts:  10, 10, 9, 1

Seated Military Press (3x15 or 45 reps):
- 95x 13, 13, 13, 6
- Band Pull Aparts:  13, 13, 13, 6

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  75x 20x 18, 17, 5
- 1-Arm Lean Away Lateral Raises:  :  20x 20, 18, 17

Friday 7.14.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 45x 5, 5, 4, 1

Lat Pulldowns (3x10 or 30 reps):
- 195x (subbed wide grip pull ups:  6, 6, 6, 6, 6)

Straight Arm Pulldowns (3x15 or 45 reps):
- 70x (skipped)

DB Shrugs with Band Face Pulls (3x15 or 45 reps):
- Shrugs:  (subbed trap bar shrugs 325x 15, 15, 15)
- Face Pulls:  Green and Orange Bands x 15, 15, 15

Alternating DB Curls w/ Fat Gripz (3x15 or 45 reps):
- 45x 12, 12, 12, 9

Barbell Curls w/ Fat Gripz (3x15 or 45 reps):
- Skipped

Reverse Curls w/ EZ Bar (3x15 or 45 reps):
- Skipped

Thursday 7.13.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 265x 3, 3, 2

Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 375x 3, 3, 3

Front Rack Reverse Lunges (3x9):
- 140x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 50x 15, 15, 15 (superset with lunges)

Abs Tri-Set:
- Barbell Evil Wheels: 95x 9, 8, 8
- Serratus Crunches: 95x 18, 16, 16
- Vacuum Twists:  27, 24, 24

Tabata Air Squats:
- 133 Reps:  7 rounds of 17 and 1 round of 16

Wednesday 7.12.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 6, 280x 4, 4, 4, 3
- Band Face Pull with Pull Aparts:  Green and Orange x 10, 9, 8, 7, 6, 4, 4, 4, 3

Weighted Dips (3x10 or 30 reps):
- 50x 9, 9, 9, 3
- Band Face Pulls with Pull Aparts:  9, 9, 9, 3

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 14, 13, 13, 5 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 14, 13, 13, 5
- Band Face Pulls with Pull Aparts:  14, 13, 13, 5

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  25x 7, 7, 6, 6, 4
- DB Cuban Presses:  25x 7, 7, 6, 6, 4
- Eccentric Mechanical Advantage Lateral Raises:  25x 7, 7, 6, 6, 4

Reverse Grip Band Pushdowns (60 reps):
- Orange CS Bands x 30, 15, 10, 5

Tuesday 7.11.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5 or 15 reps):
- 260x 5, 5, 5

Supinated Grip Barbell Rows (3x10 or 30 reps):
- 210x 10, 10, 10

Traps Superset (3x15 or 45 reps):
- Behind the Back Barbell Shrugs:  325x 15, 15, 14
- Face Pulls w/ Pull Apart:  Green and Orange x 15, 15, 14

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 12, 12, 9
- Push Ups:  12, 12, 12, 9

Barbell Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 75x 12, 12, 11, 12, 9
- Push Ups:  12, 12, 12, 9

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 12, 12, 9
- Push Ups:  12, 12, 12, 9

Monday 7.10.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 350x 3, 3, 3

Sumo Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 375x 3, 3, 3

Barbell Step Ups (20" box, 3x9):
- 95x 8, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 195x 15, 15, 15 (superset with step ups)

Abs Giant Set:
- Barbell Evil Wheels:  95x 9, 8, 8
- Flutter Kicks:  18, 16, 16 (4-count reps)
- Vacuum Twists:  27, 24, 24

Tabata Squats:
- 134 reps:  6 rounds of 17 and 2 rounds of 16

Sunday 7.09.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 5, 5, 5
- Band Face Pulls:  10, 9, 8, 7, 6, 5, 5, 5

Standing Barbell Press (3x10 or 30 reps):
- 145x 10, 9, 9, 2
- Band Face Pulls with Pull Aparts:  10, 9, 9, 2

Overhead Barbell Tricep Extensions with Calf Raises (3x15 or 45 reps):
- 100x 15, 14, 14, 2
- Donkey Calf Raises:  100 x 15, 14, 14, 2

Skull Crushers with Calf Raises (3x15 or 45 reps):
- 100x 15, 14, 14, 2
- Donkey Calf Raises:  100 x 15, 14, 14, 2

Shoulder Shocker 2.0 with Calf Raises (3x10 or 30 reps):
- Iso-Lateral DB Raises:  25x 7, 7, 6, 6, 4
- DB Cuban Presses:  25x 7, 7, 6, 6, 4
- Eccentric Mechanical Advantage Lateral Raises:  25x 7, 7, 6, 6, 4
- Donkey Calf Raises:  100x 21, 21, 18, 18, 12

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 15, 15, 12, 3

Saturday 7.08.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 45x 5, 4, 4, 2

Lat Pulldowns (3x10 or 30 reps):
- 195x 9, 9, 9, 3

Straight Arm Pulldowns (3x15 or 45 reps):
- 70x 14, 14, 14, 3

DB Shrugs with Band Face Pulls (3x15 or 45 reps):
- Shrugs:  135x 15, 15, 14, 1
- Face Pulls:  Green and Orange Bands x 15, 15, 14, 1

Alternating DB Curls w/ Fat Gripz and Calf Raises (3x15 or 45 reps):
- 45x 12, 12, 11, 9, 1
- Standing Calf Raises:  75 x 12, 12, 11, 9, 1

Barbell Curls w/ Fat Gripz and Standing Calf Raises (3x15 or 45 reps):
- 75x 12, 12, 11, 9, 1
- Standing Calf Raises:  90 x 12, 12, 11, 9, 1

Reverse Curls w/ EZ Bar and Standing Calf Raises (3x15 or 45 reps):
- 60x 12, 12, 11, 9, 1
- Standing Calf Raises:  90 x 12, 12, 11, 9, 1

Friday 7.07.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 265x 3, 2, 2

Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 370x 3, 3, 3

Front Rack Reverse Lunges (3x9):
- 140x 9, 9, 8 (superset with calf raises)

Standing Calf Raises:
- 50x 15, 15, 14 (superset with lunges)

Abs Tri-Set:
- Barbell Evil Wheels: 95x 8, 8, 8
- Serratus Crunches: 95x 16, 16, 16
- Vacuum Twists:  24, 24, 24

Tabata Air Squats:
- 131 Reps:  5 rounds of 17 and 3 rounds of 16

Thursday 7.06.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 5, 5
- Band Face Pull with Pull Aparts:  Green and Orange x 10, 9, 8, 7, 6, 5, 5, 5

Weighted Dips (3x10 or 30 reps):
- 45x 10, 10, 10
- Band Face Pulls with Pull Aparts:  10, 10, 10

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 13, 13, 13, 6 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 13, 13, 13, 6
- Band Face Pulls with Pull Aparts:  13, 13, 13, 6

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 10, 10
- DB Cuban Presses:  20x 10, 10, 9, 10
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 10, 10

1-Arm Reverse Grip Band Pushdowns (60 reps):
- Blue Band x 29, 20, 11

Wednesday 7.05.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5 or 15 reps):
- 260x 5, 5, 4, 1

Supinated Grip Barbell Rows (3x10 or 30 reps):
- 210x 10, 10, 9, 1

Traps Superset (3x15 or 45 reps):
- Behind the Back Barbell Shrugs:  225x 15, 14, 13, 3 (forgot straps)
- Face Pulls w/ Pull Apart:  Green and Orange x 15, 14, 13, 3

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 12, 11, 9, 1
- Push Ups:  12, 12, 11, 9, 1

Barbell Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 75x 12, 12, 11, 9, 1
- Push Ups:  12, 12, 11, 9, 1

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 12, 11, 9, 1
- Push Ups:  12, 12, 11, 9, 1

Tuesday 7.04.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 350x 3, 3, 2

Sumo Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 370x 3, 3, 3

Barbell Step Ups (20" box, 3x9):
- 90x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- Skipped (superset with step ups)

Abs Giant Set:
- Barbell Evil Wheels:  95x 8, 8, 7
- Flutter Kicks:  16, 16, 14 (4-count reps)
- Vacuum Twists:  24, 24, 21

Tabata Squats:
- 132 reps:  4 rounds of 17 and 4 rounds of 16

Monday 7.03.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 5, 5, 4, 1
- Band Pull Aparts:  10, 10, 10, 10, 10, 10, 10, 10, 10

Standing Barbell Press (3x10 or 30 reps):
- 145x 9, 9, 9, 3
- Band Face Pulls with Pull Aparts:  9, 9, 9, 3

Overhead Barbell Tricep Extensions (3x15 or 45 reps):
- 100x 14, 14, 14, 3
- Band Face Pulls with Pull Aparts:  14, 14, 14, 3

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 10, 10
- DB Cuban Presses:  20x 10, 10, 10
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 10, 10

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 15, 14, 12, 4

Sunday 7.02.17

Rest day.

Saturday 7.01.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 45x 4, 4, 4, 3

Lat Pulldowns (3x10 or 30 reps):
- 190x 10, 10, 10

Straight Arm Pulldowns (3x15 or 45 reps):
- 70x 14, 14, 13, 4

DB Shrugs with Band Face Pulls (3x15 or 45 reps):
- Shrugs:  135x 15, 14, 14, 2
- Face Pulls:  Green Band x 15, 14, 14, 2

Alternating DB Curls w/ Fat Gripz with Push Ups (3x15 or 45 reps):
- 45x 12, 12, 10, 9, 2
- Push Ups:  12, 12, 10, 9, 2

Barbell Curls w/ Fat Gripz with Push Ups (3x15 or 45 reps):
- 75x 12, 12, 10, 9, 2
- Push Ups:  12, 12, 10, 9, 2

Reverse Curls w/ EZ Bar with Push Ups (3x15 or 45 reps):
- 60x 12, 12, 10, 9, 2
- Push Ups: 12, 12, 10, 9, 2