Thursday 8.31.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 5, 5, 4, 1
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 10, 8, 2
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 13, 13, 12, 7
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 18, 18, 15, 9
- Elbows Out DB Extensions:  30x 20, 20, 20

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 18, 18, 118
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  45x 25, 25, 25

Wednesday 8.30.17

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, 270x 5, 5, 5

Barbell Rows (3x10 or 30 reps):
- 220x 10, 10, 10

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  130x 15, 15, 15
- BFP:  Green and Orange x 15, 15, 15

Behind the Back Barbell Shrugs with Front Raises (3x20 or 60 reps):
- BTBBBS:  320x 20, 20, 20
- FR:  40 x 20, 20, 20

Barbell Curls with Fat Gripz (60 reps, :30 rest):
- 70x 20, 15, 10, 8, 7

EZ Bar Reverse Curls (75 reps, :30 rest):
- 35x 25, 25, 25

Tuesday 8.29.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 480x 1, 405x 3, 3, 3

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

Hanging Leg Raises (3x10):
- 8, 8, 8 (superset with squat work sets)

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

Standing Calf Raises:
- 65x 15, 15, 15 (superset with step ups)

Glutes Superset:
- Hip Abduction:  Hip Circle:  12, 12, 12
- Banded Glute Bridges:  Purple Band x 12, 12, 12

Banded KB Swings (50 reps):
- 70+ Red Band x 50 reps (35-15, :15 rest)

Monday 8.28.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 155x 7, 165x 5, 5, 5
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 10, 10, 10
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 100x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  80x 20, 20, 20
- DB Lateral Raises:  :  25x 20, 20, 20

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 25, 25

Sunday 8.27.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each, :30 rest):
- 45 Degree Hip Extensions:  10, 10, 10, 10, 10
- GHD Sit Ups:  10, 10, 10, 10, 10

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 19, 17, 15, 13, 11, 5

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 10x10 each leg

Single Leg Extensions (100 reps, :30 rest):
- 60x 10x10 each leg

Romanian Deadlifts (100 reps, 1:00 rest):
- 200x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 150x 10x10

Banded KB Swings (100 reps, :30 rest):
- 53 + Red Band x 50, 30, 20

Saturday 8.26.17

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, 50x 5, 5, 5

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 8, 8, 7, 7

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 15, 14, 14, 2
- Band Face Pulls:  Green+Orange x 15, 14, 14, 2

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 18, 2
- Front Plate Raises (Overhead):  35x 20, 20, 18, 2

Seated DB Curls with Fat Gripz (60 reps, go to failure, rest :30, keep going until 60):
- 30x 20 first set, 4 sets to get to 60

EZ Bar Reverse Curls (75 reps, go to failure, rest :30, keep going until 60):
- 35x 25 first set, 4 sets to get to 75

Friday 8.25.17

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

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 475x 1, 405x 3, 2, 2

Front Squats (3x6 or 18 reps):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 295x 1, 230x skipped due to tweaked back

Hanging Leg Raises:
- 10, 10, 10 (supported on elbows, not hanging from the bar)

Bulgarian Split Squats (3x9):
- 40x 9, 8, 8 (superset with calf raises)

Standing Calf Raise Machine (3x15 or 45 reps):
- 195x 15, 15, 15 (superset with split squats)

45 Degree Hip Extensions:
- 0x 10, orange band x 10, red band x 10, blue band x 10, green band x 10

Tri-set:
- Walking Lunges:  3x 15 each leg
- Hip Circle Walks:  15 steps forward, 15 steps backward
- Hip Circle Side Steps:  15 steps right, 15 steps left

Glutes Finisher:
- Band Hip Abduction:  15, 15, 15
- Band Hip Thrusts on a Bosu Ball:  15, 15, 15

KB Swings:
- Skipped due to low back pain

Thursday 8.24.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 5, 4, 4, 2
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 8, 8, 4
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 13, 12, 12, 8
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 20
- Elbows Out DB Extensions:  30x 20, 20, 20

Shoulder Finisher:
- DB Lateral Raises:  25x 18, 18, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  40x 25, 25, 25

Wednesday 8.23.17

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, 270x 4, 4, 4, 3

Barbell Rows (3x10 or 30 reps):
- 220x 9, 9, 9, 3

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  130x 14, 14, 14, 3
- BFP:  Green and Orange x 14, 14, 14, 3

Behind the Back Barbell Shrugs with Front Raises (3x20 or 60 reps):
- BTBBBS:  320x 18, 18, 18, 6
- FR:  40 x 18, 18, 18, 6

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 18, 2

EZ Bar Reverse Curls (3x25 or 75 reps):
- 30x 25, 25, 25

Tuesday 8.22.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 475x 1, 405x 3, 2, 2

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  310x 6, 5, 5

Hanging Leg Raises (3x10):
- 8, 8, 7 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 40's x 9, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 60x 15, 15, 15 (superset with step ups)

Glutes Superset:
- Hip Abduction:  Hip Circle:  12, 12, 11
- Banded Glute Bridges:  Purple Band x 12, 12, 11

KB Swings (50 reps):
- 70+ Orange Band x 50 reps unbroken

Monday 8.21.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 80x 9, 115x 8, 150x 7, 165x 5, 5, 4, 1
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 10, 10, 9, 1
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 100x 14, 14, 14, 3
- Band Pull Aparts between sets

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

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 25, 20, 5

Sunday 8.20.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Hack Squat Machine (100 reps, 1:00 rest):
- 145x 10x10 (switch to leg extensions first)

Leg Extensions (100 reps, 30 seconds rest):
- 125x 10x10 (switch to single leg)

Romanian Deadlifts (100 reps, 1:00 rest):
- 195x 10x10 (leg curls first next time)

Standing Leg Curls (100 reps per leg, 30 seconds rest):
- 25x 10x10 (do before RDL's next week)

Donkey Calf Raises (100 reps):
- 160x 20, 18, 16, 14, 12, 10, 10

Core Superset (work up to 100 reps each, minimal rest):
- GHD Sit Ups:  10, 10, 10
- 45 Degree Hip Extensions:  10, 10, 10

Saturday 8.19.17

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, 50x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 8, 7, 7, 7, 1

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 14, 14, 14, 3
- Band Face Pulls:  Green+Orange x 14, 14, 14, 3

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 17, 3
- Front Plate Raises (Overhead):  35x 20, 20, 17, 3

Seated Incline DB Curls with Fat Gripz (60 reps):
- 30x 18, 17, 17, 8

EZ Bar Reverse Curls (3x25 or 75 reps):
- 30x 25, 25, 25

Friday 8.18.17

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

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 470x 1, 400x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 230x 5, 5, 5

Hanging Leg Raises:
- 8, 7, 7 (superset with front squats)

Bulgarian Split Squats (3x9):
- 40x 8, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 60x 15, 15, 15 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  15, 15, 12
- Band Hip Thrusts:  15, 15, 12

KB Swings:
- 70x 50

Thursday 8.17.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 4, 4, 4, 3
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 8, 8, 8, 6
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 12, 12, 12, 9
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 18, 2
- Elbows Out DB Extensions:  30x 20, 20, 18, 2

Shoulder Finisher:
- DB Lateral Raises:  25x 18, 17, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  35x 25, 25, 25

Wednesday 8.16.17

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 5, 5, 5

Barbell Rows (3x10 or 30 reps):
- 215x 10, 10, 10

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  125x 15, 15, 15
- BFP:  Green x 15, 15, 15

Behind the Back Barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS:  315x 20, 20, 20
- FPR:  35 x 20, 20, 20

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 17, 3

EZ Bar Reverse Curls with Fat Gripz (3x25 or 75 reps):
- 25x 25, 25, 25

Tuesday 8.15.17

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

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 400x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  310x 5, 5, 5

Hanging Leg Raises (3x10):
- 8, 7, 7 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 40's x 8, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 60x 15, 15, 14 (superset with step ups)

Glutes Superset:
- Hip Abduction:  Hip Circle:  12, 12, 10
- Banded Glute Bridges:  Purple Band x 12, 12, 10

Monday 8.14.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 80x 9, 115x 8, 150x 7, 165x 5, 4, 4, 2
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 10, 9, 9, 2
- Band Pull Aparts between sets

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

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 20, 19, 1
- DB Lateral Raises:  :  25x 20, 20, 19, 1

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 24, 19, 7

Sunday 8.13.17

Rest day.

Saturday 8.12.17

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, 50x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 7, 7, 7, 7, 2

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 14, 14, 13, 4
- Band Face Pulls:  Green+Orange x 14, 14, 13, 4

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 16, 4
- Front Plate Raises (Overhead):  35x 20, 20, 16, 4

Seated Incline DB Curls with Fat Gripz (60 reps):
- 30x 18, 17, 16, 9

Cable Reverse Curls with Push Ups (3x25 or 75 reps):
- CRC:  30x 25, 25, 20, 5
- PU:  25, 25, 20, 5

Friday 8.11.17

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

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 395x 3, 3, 3

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

Hanging Leg Raises:
- 7, 7, 7 (superset with front squats)

Bulgarian Split Squats (3x9 or 27 reps):
- 40x 8, 8, 7, 4 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 60x 15, 14, 14, 2 (superset with split squats)

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

Thursday 8.10.17

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, 5, 5
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 280x 10, 10, 10
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 12, 10, 9
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 17, 3
- Elbows Out DB Extensions:  30x 20, 20, 17, 3

Shoulder Finisher:
- DB Lateral Raises:  25x 17, 17, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  30x 25, 25, 25

Wednesday 8.09.17

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 5, 5, 4, 1

Barbell Rows (3x10 or 30 reps):
- 215x 10, 10, 8, 2

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  125x 15, 15, 12, 3
- BFP:  Green x 15, 15, 12, 3

Behind the Back Barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS:  315x 20, 20, 16, 4
- FPR:  35 x 20, 20, 16, 4

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 16, 4

EZ Bar Reverse Curls with Fat Gripz (3x25 or 75 reps):
- 20x 25, 25, 25

Tuesday 8.08.17

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

Strength Training:
Sumo Dealifts (3x3 or 9 reps):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 395x 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 (between Sumo sets)
- Work Sets:  305x 6, 6, 6

Hanging Leg/Knee Raises (3x10):
- 7/3, 7/3, 7/3 (superset with squat work sets)

DB Step Ups (20" box, 3x9 or 27 reps):
- 40's x 8, 8, 7, 4 (superset with calf raises)

Standing Calf Raises:
- 60x 14, 14, 14, 3 (superset with step ups)

Band Hip Abduction to Band Hip Thrusts (3x12 or 36 reps):
- Hip Circle and Purple Band x 12, 10, 8, 6

Monday 8.07.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 80x 9, 115x 8, 150x 7, 165x 4, 4, 4, 3
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 9, 9, 9, 3
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 95x 15, 15, 14, 1
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 19, 19, 2
- DB Lateral Raises:  :  25x 20, 19, 19, 2

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 23, 18, 9

Sunday 8.06.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Superset #1 (100 reps each):
- Hack Squat Machine:  140x 10x10
- Leg Extensions:  120x 10x10

Superset #2 (100 reps each):
- Romanian Deadlifts:  195x 10x10
- Standing Leg Curls:  20x 10x10

Donkey Calf Raises (100 reps):
- 200x 20, 180x 20, 160x 20, 140x 20, 120x 20

Glutes Superset (100 reps each):
- Lying Banded Hip Abduction:  5x 20
- Banded Glute Bridges:  5x 20

Saturday 8.05.17

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, 50x 5, 4, 3, 3

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

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 14, 13, 13, 5
- Band Face Pulls:  Green+Orange x 14, 13, 13, 5

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 16, 16, 8
- Front Plate Raises (Overhead):  35x 20, 16, 16, 8

Seated DB Curls with Fat Gripz (60 reps):
- 30x 20, 16, 16, 8

Friday 8.04.17

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

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 460x 1, 390x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 6, 5, 1

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

Bulgarian Split Squats (3x9 or 27 reps):
- 35x 9, 9, 9 (superset with calf raises)

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

Barbell Hip Thrusts (3x12 or or 36 reps):
- 275x 12, 12, 11, 1

Thursday 8.03.17

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, 5, 4, 1
- Band Face Pulls between sets

Slingshot Bench Press (3x10 or 30 reps):
- 280x 10, 10, 8, 2
- Band Face Pulls between sets

Weighted Dips (3x15 or 45 reps):
- 25x 15, 14, 10, 6
- Band Face Pulls between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 18, 16, 6
- Elbows Out DB Extensions:  30x 20, 18, 16, 6

Shoulder Finisher:
- DB Lateral Raises:  25x 16, 16, 16
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Wednesday 8.02.17

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 5, 4, 4, 2

Barbell Rows (3x10 or 30 reps):
- 215x 10, 8, 8, 4

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  125x 15, 12, 12, 6
- BFP:  Green x 15, 12, 12, 6

Behind the Back Barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS:  315x 20, 16, 16, 8
- FPR:  35 x 20, 16, 16, 8

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 16, 16, 8

Tuesday 8.01.17

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, 465x 1, 390x 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 (between Sumo sets)
- Work Sets:  305x 6, 6, 5, 1

Hanging Leg/Knee Raises (3x10):
- 7/3, 7/3, 6/4 (superset with squat work sets)

DB Step Ups (20" box, 3x9 or 27 reps):
- 40's x 8, 7, 7, 5 (superset with calf raises)

Standing Calf Raises:
- 55x 15, 15, 14, 1 (superset with step ups)

Banded Barbell Hip Thrusts (3x12 or 36 reps):
- 225x 12, 12, 12