Saturday 9.30.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 5, 5

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 9, 3

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 14, 14, 13, 4
- Band Face Pulls:  Green+Red x 14, 14, 13, 4

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 19, 19, 18, 4
- Front Raises (Overhead):  40x 19, 19, 18, 4

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 16, 6, 6
- DB Curls w/ Fat Gripz: 30x 16, 16, 16, 6, 6

Friday 9.29.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 3, 3, 3, 2
- Band Face Pulls between sets

Slingshot Bench Press (3x10):
- 290x 8, 7, 7
- Band Face Pulls between sets

Weighted Dips (3x15):
- 25x 14, 14, 13
- Band Face Pulls between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 18, 17
- Elbows Out DB Extensions:  35x 20, 18, 17

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 20, 19, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 22

Thursday 9.28.17

Rest day.

Wednesday 9.27.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 5, 4, 1

Supinated Grip Barbell Rows (3x10):
- 225x 10, 10, 8, 2

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 15, 12, 4
- BFP:  Green + Red x 15, 15, 12, 4

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  275x 15, 15, 12, 4
- OHS:  135x 15, 15, 12, 4
- FR:  45x 15, 15, 12, 4

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 16, 6, 6
- DB Curls w/ Fat Gripz:  30x 16, 16, 16, 6, 6

Tuesday 9.26.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 500x 1, 425x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 370x 1
- Work Sets:  320x 5, 5, 5

Hanging Leg Raises (3x10):
- 10, 9, 9 (superset with squat work sets)

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

Standing Calf Raises:
- 70x 15, 15, 15 (superset with step ups)

Monday 9.25.17

Rest day.

Sunday 9.24.17

Warm Up:
- 45 Degree Hip Extensions:  5x14
- GHD Sit Ups 5x14

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 5, 4, 1

Donkey Calf Raises:
- 140x 4x25

Standing Leg Curls:
- 30x 2x25, 20x 2x25

1-Arm DB Press (3x10 or 30 reps):
- 65x 9, 9, 8, 4

Leg Extensions:
- 120x 4x25

Seated BTN Military Press (3x15 or 45 reps):
- 115x 13, 13, 13, 6

Romanian Deadlifts:
- 195x 2x25, 145x 2x25

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  85x 18, 18, 18, 6
- DB Lateral Raises:  :  30x 18, 18, 18, 6

Hack Squats:
90x 4x25

Reverse Grip Cable Pushdowns (3x25 or 75 reps, :30 rest):
- 110x 25, 22, 17, 11

Saturday 9.23.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 8, 4

Superset #1 (3x15 or 45 reps each):
- Banded Parallel Grip Chin Ups:  14, 13, 13, 5
- Band Face Pulls:  Green+Red x 14, 13, 13, 5

Superset #2 (3x20 or 60 reps):
- Trap Bar Shrugs:  280x 19, 18, 18, 5
- Front Raises (Overhead):  40x 19, 18, 18, 5

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 15, 7, 6
- DB Curls w/ Fat Gripz: 30x 16, 16, 15, 7, 6

Friday 9.22.17

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, 495x 1, 420x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 280x 1, 230x 6, 6, 6

Hanging Leg Raises:
- 9, 9, 9 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 9, 9, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 15, 15, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 14, 14
- Banded Barbell Hip Thrusts:  135x 14, 14, 14

Thursday 9.21.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 3, 2, 2, 2, 2
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 7, 6
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 14, 12, 5
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 20, 18, 16, 6
- Elbows Out DB Extensions:  35x 20, 18, 16, 6

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 19, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 21, 4

Wednesday 9.20.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 4, 4, 2

Supinated Grip Barbell Rows (3x10):
- 225x 10, 8, 8, 4

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 12, 12, 6
- BFP:  Green + Red x 15, 12, 12, 6

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  225x 15, 12, 12, 6 (no straps)
- OHS:  135x 15, 12, 12, 6
- FR:  45x 15, 12, 12, 6

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 15, 7, 6
- DB Curls w/ Fat Gripz:  30x 16, 16, 15, 7, 6

Tuesday 9.19.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 420x 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 6, 6, 6

Hanging Leg Raises (3x10):
- 9, 9, 9 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 45's x 8, 8, 7 (superset with calf raises)

Standing Calf Raises:
- 70x 15, 15, 14 (superset with step ups)

Glutes Superset:
- Band Hip Abduction:  14, 14, 14
- Banded Barbell Hip Thrusts:  135x 14, 14, 14

Monday 9.18.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 4, 4, 2
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 65x 9, 8, 8, 5
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 110x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  85x 18, 18, 18, 6
- DB Lateral Raises:  :  30x 18, 18, 18, 6

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 110x 25, 22, 17, 11

Sunday 9.17.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each in 5 sets):
- 45 Degree Hip Extensions:  13, 13, 13, 13, 13
- GHD Sit Ups:  13, 13, 13, 13, 13

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 19, 17, 15, 9

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 8x12, 1x4

Single Leg Extensions (100 reps, :30 rest):
- 60x 8x12, 1x4

Romanian Deadlifts (100 reps, 1:00 rest):
- 215x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 165x 10x10

Glutes Finisher (100 reps each, minimal rest):
- Banded Hip Abduction:  5x20

- Frog Pumps:  45x 5x20

Saturday 9.16.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 8, 8, 5

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 13, 13, 13, 6
- Band Face Pulls:  Green+Red x 13, 13, 13, 6

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 18, 18, 18, 6
- Front Raises (Overhead):  40x 18, 18, 18, 6

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 14, 7, 7
- DB Curls w/ Fat Gripz: 30x 16, 16, 14, 7, 7

Friday 9.15.17

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, 490x 1, 415x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 276x 1, 230x 6, 6, 5

Hanging Leg Raises:
- 9, 9, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 9, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 15, 14, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 14, 13
- Banded Barbell Hip Thrusts:  135x 14, 14, 13

Thursday 9.14.17

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, 5
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 9, 6, 5
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 13, 12, 6
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 19, 17, 15, 9
- Elbows Out DB Extensions:  35x 19, 17, 15, 9

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 19, 18
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 20, 5

Wednesday 9.13.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 4, 4, 4, 3

Supinated Grip Barbell Rows (3x10):
- 225x 8, 8, 8, 6

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 12, 12, 12, 9
- BFP:  Green + Red x 12, 12, 12, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  225x 12, 12, 12, 9 (no straps)
- OHS:  135x 12, 12, 12, 9
- FR:  45x 12, 12, 12, 9

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 13, 8, 7
- DB Curls w/ Fat Gripz:  30x 16, 16, 13, 8, 7

Tuesday 9.12.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 490x 1, 415x 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 6, 6, 5

Hanging Leg Raises (3x10):
- 9, 9, 8 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 45's x 8, 7, 7 (superset with calf raises)

Standing Calf Raises:
- 70x 15, 14, 14 (superset with step ups)

Glutes Superset:
- Band Hip Abduction:  14, 14, 13
- Banded Barbell Hip Thrusts:  135x 14, 14, 13

Monday 9.11.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 4, 4, 4, 3
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 65x 8, 8, 8, 6
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 105x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  85x 18, 18, 12, 12
- DB Lateral Raises:  :  30x 18, 18, 12, 12

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 105x 25, 25, 25

Sunday 9.10.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each in 5 sets):
- 45 Degree Hip Extensions:  13, 12, 12, 12, 12
- GHD Sit Ups:  13, 12, 12, 12, 12

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 18, 16, 14, 12

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 9x11, 1x1

Single Leg Extensions (100 reps, :30 rest):
- 60x 9x11, 1x1

Romanian Deadlifts (100 reps, 1:00 rest):
- 210x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 160x 10x10

Glutes Finisher (100 reps each, minimal rest):
- Banded Hip Abduction:  5x20
- Frog Pumps:  40x 5x20

Saturday 9.09.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Chin Ups + Pull Downs (50 reps):
- CU'd:  0x 10, 7, 7, 6, 6,
- PD's:  205x 0, 3, 3, 4, 4

Wide Grip Pull Ups + Pull Downs (75 reps):
- PU's:  0x 6, 5, 5, 5, 5
- PD's:  160x 9, 10, 10, 10, 10

Parallel Grip Pull Downs + Band Face Pulls (100 reps of each):
- Lat Pulldowns (parallel grip):  145x 20, 20, 20, 20, 20
- Band Face Pulls:  Blue Band x 20, 20, 20, 20, 20

Overhead Shrugs + Front Plate Raises (125 reps):
- OHS:  135x 25, 25, 25, 25, 25
- FPR:  25x 25, 25, 25, 25, 25

Biceps Superset (150 rep total):
- EZ Bar Reverse Curls:  40x 15, 15, 15, 15, 15
- DB Curls:  25x 15, 15, 15, 15, 15

Friday 9.08.17

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, 485x 1, 410x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 276x 1, 230x 6, 5, 5

Hanging Leg Raises:
- 9, 8, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 8, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 14, 14, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 13, 13
- Banded Barbell Hip Thrusts:  135x 14, 13, 13

Banded KB Swings:
- 70 + Red Band x 50 (37-13)

Thursday 9.07.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (5x10):
- 45x 13, 95x 11, 135x 9, 185x 7, 225x 5, 275x 3, 315x 1, 225x 10, 10, 10, 10, 10
- Band Pull Aparts between sets

Slingshot Bench Press (5x15):
- 225x 15, 15, 14, 13, 12
- Band Pull Aparts between sets

Dips (5x max, 1:00 rest):
- 0x 13, 10, 9, 7, 5
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 18, 18, 16
- Elbows Out DB Extensions:  35x 18, 18, 16

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 18, 18
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 22, 21

Wednesday 9.06.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (5x10):
- 45x 30, 95x 25, 135x 20, 185x 15, 225x 10, 10, 10, 10, 10

Barbell Rows (5x 15):
- 185x 15, 15, 15, 15, 15

Landmine Rows with Band Face Pulls (5x 20):
- LMR:  100x 20, 20, 20, 20, 20
- BFP:  Blue x 20, 20, 20, 20, 20

Behind the Back Barbell Shrugs with Front Raises (5x 25):
- BTBBBS:  255x 25, 25, 25, 25, 25
- FR:  25x 25, 25, 25, 25, 25

Arms Superset (1:00 rest):
- EZ Bar Reverse Curls:  40x 15, 15, 15, 15, 15
- Seated DB Curls:  30x15, 30x 15, 25x 15, 20x 15, 20x 15

Tuesday 9.05.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 485x 1, 410x 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 6, 5, 5

Hanging Leg Raises (3x10):
- 9, 8, 8 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 45's x 7, 7, 7 (superset with calf raises)

Standing Calf Raises:
- 70x 14, 14, 14 (superset with step ups)

Glutes Superset:
- Band Hip Abduction:  14, 13, 13
- Banded Barbell Hip Thrusts:  135x 14, 13, 13

Banded KB Swings:
- 70 + Red Band x 50 (37-13)

Monday 9.04.17

Rest day.

Sunday 9.03.17

Warm Up Circuit:
- 45 Degree Hip Extensions:  6x 10
- GHD Sit Ups:  6x 10
- Push Ups:  6x 10

Strength Training:
Legs and Shoulders Giant Set:
- Hack Squat Machine:  155x 5x 10
- Rear Delt Raises:  20x 5x10
- Lateral Raises:  20x 5x10
- Front Raises:  20x 5x10

Legs and Shoulders Super Set #1:
- Hack Squat Machine:  155x 5x10
- 1-Arm DB Presses:  50x 5x10

Legs and Shoulder Super Set #2:
- Romanian Deadlifts:  205x 5x10
- Seated BTN Military Press:  95x10, 100x10, 105x10, 110x10, 115x10

Legs and Shoulders Superset #3:
- Romanian Deadlifts:  205x 5x10
- Seated Shoulder Press:  95x10, 100x10, 105x10, 110x10, 115x10

Legs and Triceps Superset #1:
- Leg Extensions:  100x 5x20
- Overhead Barbell Extensions:  95x 5x10

Legs and Triceps Superset #2:
- 1-Leg Standing Leg Curls:  20x 5x20
- 1-Arm DB Overhead Extensions:  35x 5x10

Legs and Triceps Superset #3:
- Donkey Calf Raises:  140x 20, 120x 20, 100x20, 80x 20, 60x 20
- Reverse Grip Cable Pushdowns:  120x10, 125x 10, 130x 10, 135x 10, 140x 10, 100x 25

Saturday 9.02.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 4, 4, 4, 3

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 8, 8, 8, 6

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

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

Seated DB Curls with Fat Gripz (60 reps, rest :30):
- 30x 20, 17, 14, 9

EZ Bar Reverse Curls (75 reps, rest :30):
- 35x 25, 21, 17, 12

Banded KB Swings:
- 53 + Blue Band x 50 (35-15)

Friday 9.01.17

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, 480x 1, 405x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 5, 5, 5

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

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

Standing Calf Raises (3x15 or 45 reps):
- 65x 15, 15, 15 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  15, 13, 11
- Banded Barbell Hip Thrusts:  135x 15, 13, 11

Banded KB Swings:
- 70 + Red Band x 50 (36-14)