Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
1-Arm DB Curl w/Super Fat Gripz and Seated Overhead Barbell Extensions (3x8):
- Curls: 15x 14, 20x 12, 25x 10, 30x, 8, 8, 8 (35 next week)
- OHE: 45x14, 65x 12, 85x10, 105x 7, 7, 7
Incline Hammer Curls w/Fat Gripz and Overhead Elbows Out Extensions w/Fat Gripz (3x10):
- Curls: 35x 9, 9, 9
- EODBE: 35x 9, 9, 9
Reverse Curls w/EZ Bar and Reverse Grip Band Pushdowns (3x12):
- Curls: 75x 11, 11, 11
- Pushdowns: Orange CS Cord x 11, 11, 11
Shoulders Giant Set (3x12):
- Barbell Front Raises: 45x 11, 11, 11
- DB Lateral Raises: 30x 11, 11, 11
- DB Rear Delt Raises: 20x 11, 11, 11
Barbell Over and Backs (1 set to failure):
- 45x 15 (do them seated next time)
Core and Calves Superset:
- Barbell Serratus Crunches: 95x 12, 12, 12
- Standing Calf Raises: 0x 20, 20, 20
2.28.2018
2.27.2018
Tuesday 2.27.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench/ Reverse Grip Bench and Barbell Row/ Supinated Barbell Row Warm Ups:
- Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Rows: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
Close Grip Bench Press and Barbell Rows (3x6):
- Bench: 275x 5, 5, 5
- Rows: 275x 5, 5, 5
Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench: 185x 8, 8, 8 (190 next week)
- Rows: 225x 8, 8, 8 (230 next week)
Bar Dips and Trap Bar Rows (3x10):
- Dips: 0x 10, 10, 10 (5 next week)
- Rows: 200x 10, 10, 10 (205 next week)
Trap Bar Shrugs and Face Pulls (3x12):
- Shrugs: 250x 12, 12, 12 (255 next week)
- Face Pulls: Orange CS Cord x 12, 12, 12
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench/ Reverse Grip Bench and Barbell Row/ Supinated Barbell Row Warm Ups:
- Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Rows: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
Close Grip Bench Press and Barbell Rows (3x6):
- Bench: 275x 5, 5, 5
- Rows: 275x 5, 5, 5
Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench: 185x 8, 8, 8 (190 next week)
- Rows: 225x 8, 8, 8 (230 next week)
Bar Dips and Trap Bar Rows (3x10):
- Dips: 0x 10, 10, 10 (5 next week)
- Rows: 200x 10, 10, 10 (205 next week)
Trap Bar Shrugs and Face Pulls (3x12):
- Shrugs: 250x 12, 12, 12 (255 next week)
- Face Pulls: Orange CS Cord x 12, 12, 12
2.26.2018
Monday 2.26.18
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute activation
Strength Training:
Sumo Deadlifts (3x5) and Bulgarian Split Squats:
- SDL: 45x9, 135x8, 225x7, 315x6, 405x 4, 4, 4
- BSS: 0x 10, 10, 10, 10, 10, 10, 10
Conventional Deadlifts (3x5) and Goblet Squats:
- CDL: 405x 4, 4, 4
- GS: 70x 10, 10, 10
Romanian Deadlifts (3x10) and Alternating Reverse Lunges:
- RDL: 225x 9, 9, 9
- ARL: 0x 18, 18, 18 (double the reps of RDL's)
Standing Calf Raises (3x12) and Ring Plank Holds:
- SCR: 45x 12, 12, 12
- RPH: :30, :30, :30
- Dynamic mobility for hips, spine, and hamstrings
- Glute activation
Strength Training:
Sumo Deadlifts (3x5) and Bulgarian Split Squats:
- SDL: 45x9, 135x8, 225x7, 315x6, 405x 4, 4, 4
- BSS: 0x 10, 10, 10, 10, 10, 10, 10
Conventional Deadlifts (3x5) and Goblet Squats:
- CDL: 405x 4, 4, 4
- GS: 70x 10, 10, 10
Romanian Deadlifts (3x10) and Alternating Reverse Lunges:
- RDL: 225x 9, 9, 9
- ARL: 0x 18, 18, 18 (double the reps of RDL's)
Standing Calf Raises (3x12) and Ring Plank Holds:
- SCR: 45x 12, 12, 12
- RPH: :30, :30, :30
2.18.2018
Sunday 2.18.18
Volume week...
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
Strength Training:
Front Squats (100 reps) and KB Swings (200 reps):
- Squats: 45x4, 95x3, 135x2, 185x1, 200x 1, 2, 3, 4, 5, 6, 7, 8, 9, 9, 8, 7, 6, 5, 4, 3, 2, 1
- KB Swings: 70x 8, 6, 4, 2, 2, 4, 6, 8, 10, 12, 14, 16, 18, 18, 16, 14, 12, 10, 8, 6, 4, 2
Ring Planks and Standing Calf Raises (100 reps):
- Planks: :21, :21, :21, :21, :21
- Calf Raises : 0x 20, 20, 20, 20, 20
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
Strength Training:
Front Squats (100 reps) and KB Swings (200 reps):
- Squats: 45x4, 95x3, 135x2, 185x1, 200x 1, 2, 3, 4, 5, 6, 7, 8, 9, 9, 8, 7, 6, 5, 4, 3, 2, 1
- KB Swings: 70x 8, 6, 4, 2, 2, 4, 6, 8, 10, 12, 14, 16, 18, 18, 16, 14, 12, 10, 8, 6, 4, 2
Ring Planks and Standing Calf Raises (100 reps):
- Planks: :21, :21, :21, :21, :21
- Calf Raises : 0x 20, 20, 20, 20, 20
2.17.2018
Saturday 2.17.18
Volume week...
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Ring Rows, Bar Dips, and Iso-Lateral DB Raises (100 reps each):
- Rows: 10, 9, 9, 8, 8, 7, 7, 6, 6, 6, 6, 6, 6, 6
- Dips: 10, 9, 9, 8, 8, 7, 7, 6, 6, 6, 6, 6, 6, 6
- Lat. Raises: 10, 9, 9, 8, 8, 7, 7, 6, 6, 6, 6, 6, 6, 6
Behind the Back Barbell Shrugs, EZ Bar Curls, Skull Crushers (100 reps each):
- Shrugs: 245x 20, 18, 16, 14, 12, 10, 10
- Curls: 85x 20, 80x 18, 16, 14, 12, 10, 10
- Skull Crushers: 85x 20, 80x 18, 16, 14, 12, 10, 10
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Ring Rows, Bar Dips, and Iso-Lateral DB Raises (100 reps each):
- Rows: 10, 9, 9, 8, 8, 7, 7, 6, 6, 6, 6, 6, 6, 6
- Dips: 10, 9, 9, 8, 8, 7, 7, 6, 6, 6, 6, 6, 6, 6
- Lat. Raises: 10, 9, 9, 8, 8, 7, 7, 6, 6, 6, 6, 6, 6, 6
Behind the Back Barbell Shrugs, EZ Bar Curls, Skull Crushers (100 reps each):
- Shrugs: 245x 20, 18, 16, 14, 12, 10, 10
- Curls: 85x 20, 80x 18, 16, 14, 12, 10, 10
- Skull Crushers: 85x 20, 80x 18, 16, 14, 12, 10, 10
2.16.2018
Friday 2.16.18
Volume week...
Warm Up:
- Dynamic mobility for hamstrings and low back
- Sumo Deadlifts: 45x5, 135x4, 225x3
Strength Training:
Sumo Deadlifts and Goblet Squats (100 reps each):
- Deads: 315x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Squats: 70x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Standing Calf Raises and Ring Planks (100 reps):
- Calf Raises: 0x 20, 20, 20, 20, 20
- Planks: :20, :20, :20, :20, :20
Warm Up:
- Dynamic mobility for hamstrings and low back
- Sumo Deadlifts: 45x5, 135x4, 225x3
Strength Training:
Sumo Deadlifts and Goblet Squats (100 reps each):
- Deads: 315x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Squats: 70x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Standing Calf Raises and Ring Planks (100 reps):
- Calf Raises: 0x 20, 20, 20, 20, 20
- Planks: :20, :20, :20, :20, :20
2.15.2018
Thursday 2.15.18
Volume week...
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Parallel Grip Chin Ups, 1-Arm DB Press, and DB Lateral Raises (100 reps of each):
- Chins: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (higher rep set broken up as needed)
- Press: 55x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Lateral Raises: 30x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
CS Cord Upright Rows, Curls, and Overhead Extensions (100 reps each):
- Upright Rows: Orange Cord x 20, 18, 16, 14, 12, 10, 10
- Curls: Orange Cord x 20, 18, 16, 14, 12, 10, 10
- Overhead Extensions: Orange Cord x 20, 18, 16, 14, 12, 10, 10 (dropped to blues on a few sets)
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Parallel Grip Chin Ups, 1-Arm DB Press, and DB Lateral Raises (100 reps of each):
- Chins: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (higher rep set broken up as needed)
- Press: 55x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Lateral Raises: 30x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
CS Cord Upright Rows, Curls, and Overhead Extensions (100 reps each):
- Upright Rows: Orange Cord x 20, 18, 16, 14, 12, 10, 10
- Curls: Orange Cord x 20, 18, 16, 14, 12, 10, 10
- Overhead Extensions: Orange Cord x 20, 18, 16, 14, 12, 10, 10 (dropped to blues on a few sets)
2.14.2018
Wednesday 2.14.18
Volume week...
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine.
Strength Training:
Back Squats, 4-Count Flutter Kicks, and Vacuum Trunk Twists (100 reps of each):
- Squats: 45x10, 95x9, 135x8, 185x7, 225x5, 275x3, 315x2, 365x1, 265x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Flutter Kicks: 10, 9, 8, 7, 5, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Vacuum Trunk Twists: 10, 9, 8, 7, 5, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB Swings and Standing Calf Raises (100 reps each):
- KB Swings: 70x 20, 20, 20, 20, 20
- Calf Raises: 0x 20, 20, 20, 20, 20
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine.
Strength Training:
Back Squats, 4-Count Flutter Kicks, and Vacuum Trunk Twists (100 reps of each):
- Squats: 45x10, 95x9, 135x8, 185x7, 225x5, 275x3, 315x2, 365x1, 265x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Flutter Kicks: 10, 9, 8, 7, 5, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Vacuum Trunk Twists: 10, 9, 8, 7, 5, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB Swings and Standing Calf Raises (100 reps each):
- KB Swings: 70x 20, 20, 20, 20, 20
- Calf Raises: 0x 20, 20, 20, 20, 20
2.13.2018
Tuesday 2.13.18
Volume week...
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Bench Press, Trap Bar Rows, and DB Lateral Raises (100 total reps of each):
- Bench: 45x11, 95x9, 135x9, 185x7, 225x5, 275x3, 315x1, 225x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Rows: 60x11, 110x9, 150x9, 200x7, 240x5, 290x3, 330x1, 240x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DBLR: 10x11, 15x9, 20x9, 25x7, 30x5, 35x3, 40x1, 30x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Trap Bar Shrugs, DB Curls, and Elbows Out DB Extensions (100 reps of each):
- Shrugs: 240x 20, 18, 16, 14, 12, 10, 10
- Curls: 30x 20, 18, 16, 14, 12, 10, 10
- EODBE: 35x 20, 18, 16, 14, 12, 10, 10
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Bench Press, Trap Bar Rows, and DB Lateral Raises (100 total reps of each):
- Bench: 45x11, 95x9, 135x9, 185x7, 225x5, 275x3, 315x1, 225x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Rows: 60x11, 110x9, 150x9, 200x7, 240x5, 290x3, 330x1, 240x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DBLR: 10x11, 15x9, 20x9, 25x7, 30x5, 35x3, 40x1, 30x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Trap Bar Shrugs, DB Curls, and Elbows Out DB Extensions (100 reps of each):
- Shrugs: 240x 20, 18, 16, 14, 12, 10, 10
- Curls: 30x 20, 18, 16, 14, 12, 10, 10
- EODBE: 35x 20, 18, 16, 14, 12, 10, 10
2.12.2018
Monday 2.12.18
High Volume week...
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts (100 total reps):
- Warm Ups: 45x 20, 135x 15, 225x 10
- Work Sets: 315x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
GHD Sit-Ups (100 reps):
- 0x 20, 15, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (superset with deadlifts)
Standing Calf Raises (100 reps):
- 0x 20, 20, 20, 20, 20
Hip Abduction + Banded Glute Bridge (100 reps):
- Hip Circle x 20, 20, 20, 20, 20 (superset with calf raises)
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts (100 total reps):
- Warm Ups: 45x 20, 135x 15, 225x 10
- Work Sets: 315x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
GHD Sit-Ups (100 reps):
- 0x 20, 15, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (superset with deadlifts)
Standing Calf Raises (100 reps):
- 0x 20, 20, 20, 20, 20
Hip Abduction + Banded Glute Bridge (100 reps):
- Hip Circle x 20, 20, 20, 20, 20 (superset with calf raises)
2.11.2018
2.07.2018
Wednesday 2.07.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press and Barbell Row Superset (3x5):
- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 5, 4
- Row: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 5, 4
Chin Ups (3x10):
- 0x 9, 9, 9, 3
Upper Back Superset (3x15):
- Barbell Shrugs: 275x 15, 15, 14
- Face Pulls: Orage CS Cords x 15, 15, 14
Shoulders Superset (3x15):
- DB Rear Delt Raises: 20x 15, 15, 15
- DB Lateral Raises: 20x 15, 15, 15
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press and Barbell Row Superset (3x5):
- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 5, 4
- Row: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 5, 4
Chin Ups (3x10):
- 0x 9, 9, 9, 3
Upper Back Superset (3x15):
- Barbell Shrugs: 275x 15, 15, 14
- Face Pulls: Orage CS Cords x 15, 15, 14
Shoulders Superset (3x15):
- DB Rear Delt Raises: 20x 15, 15, 15
- DB Lateral Raises: 20x 15, 15, 15
2.06.2018
Tuesday 2.06.18
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Front Squats (3x3):
- Front Squats: 45x8, 95x7, 135x6, 185x5, 225x4, 265x 3, 2, 2
Reverse Grip Pushdowns (5x10):
- Orange CS Cords x 10, 10, 10, 10, 10 (superset with the first 5 sets of front squats)
Sumo Deadlifts (3x3):
- Sumo Deadlifts: 135x7, 225x6, 315x5, 405x4, 465x 3, 2, 2
Overhead Elbows Out DB Extensions (5x15):
- 35x 14, 14, 13, 13, 13 (superset with the last 2 front squat sets and the first 3 deadlift sets)
Overhead Tricep Extensions w/ EZ Bar (5x20):
- 80x 18, 17, 17, 17, 17
Standing Calf Raises and Barbell Evil Wheels:
- Calf Raises: 45x 18, 18, 18
- Evil Wheels: 135x 6, 6, 6
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Front Squats (3x3):
- Front Squats: 45x8, 95x7, 135x6, 185x5, 225x4, 265x 3, 2, 2
Reverse Grip Pushdowns (5x10):
- Orange CS Cords x 10, 10, 10, 10, 10 (superset with the first 5 sets of front squats)
Sumo Deadlifts (3x3):
- Sumo Deadlifts: 135x7, 225x6, 315x5, 405x4, 465x 3, 2, 2
Overhead Elbows Out DB Extensions (5x15):
- 35x 14, 14, 13, 13, 13 (superset with the last 2 front squat sets and the first 3 deadlift sets)
Overhead Tricep Extensions w/ EZ Bar (5x20):
- 80x 18, 17, 17, 17, 17
Standing Calf Raises and Barbell Evil Wheels:
- Calf Raises: 45x 18, 18, 18
- Evil Wheels: 135x 6, 6, 6
2.05.2018
Monday 2.05.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Push Press (3x5):
- 55x 4/4, 105x 3/3, 145x 2/2, 195x 1/1, 235x 0/1, 195x 5, 4, 4
Incline DB Curls (3x10):
- 25x12, 35x11, 45x 9, 8, 8 (superset with the first 5 sets of push presses)
Incline Hammer Curls (3x15):
- 40x 13, 12, 12 (superset with the last 3 sets of push presses)
Standing Press (3x10):
- Press: 145x 10, 9, 9
Reverse Curls (3x20):
- 60x 20, 19, 19 (superset with press)
Shoulders Circuit (3x15 each):
- Arnold Presses: 50x 15, 14, 14
- DB Lateral Raises: 25x 15, 14, 14
- Rear Delt Barbell Rows: 100x 15, 14, 14
- Crossover Symmetry Activation
Strength Training:
Push Press (3x5):
- 55x 4/4, 105x 3/3, 145x 2/2, 195x 1/1, 235x 0/1, 195x 5, 4, 4
Incline DB Curls (3x10):
- 25x12, 35x11, 45x 9, 8, 8 (superset with the first 5 sets of push presses)
Incline Hammer Curls (3x15):
- 40x 13, 12, 12 (superset with the last 3 sets of push presses)
Standing Press (3x10):
- Press: 145x 10, 9, 9
Reverse Curls (3x20):
- 60x 20, 19, 19 (superset with press)
Shoulders Circuit (3x15 each):
- Arnold Presses: 50x 15, 14, 14
- DB Lateral Raises: 25x 15, 14, 14
- Rear Delt Barbell Rows: 100x 15, 14, 14
2.04.2018
Sunday 2.04.18
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Supinated Grip Barbell Rows (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4
Single Leg Standing Calf Raises:
- 0x 6, 6, 6, 5, 5, 5, 5, 5 (superset with rows)
Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 8, 4
Ring Rows (3x15 or 45 reps):
- Rows: 0x 12, 12, 12, 9
Standing Calf Raises:
- 0x 16, 16, 15, 15, 15, 15, 15, 15 (superset with pull ups and ring rows)
Upper Back Superset (3x15 each):
- Behind the Back Barbell Shrugs: 275x 15, 14, 14
- Low Face Pulls: Orange CS Cords x 15, 14, 14
- Crossover Symmetry Iron Scap
Strength Training:
Supinated Grip Barbell Rows (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4
Single Leg Standing Calf Raises:
- 0x 6, 6, 6, 5, 5, 5, 5, 5 (superset with rows)
Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 8, 4
Ring Rows (3x15 or 45 reps):
- Rows: 0x 12, 12, 12, 9
Standing Calf Raises:
- 0x 16, 16, 15, 15, 15, 15, 15, 15 (superset with pull ups and ring rows)
Upper Back Superset (3x15 each):
- Behind the Back Barbell Shrugs: 275x 15, 14, 14
- Low Face Pulls: Orange CS Cords x 15, 14, 14
2.03.2018
Saturday 2.03.18
Warm Up:
- Dynamic mobility for hamstring, hips, and spine
Strength Training:
Back Squats (3x3):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 3, 2, 2
Reverse Grip Pushdowns (6x10):
- Orange CS Cord x 10, 10, 10, 10, 10, 10 (superset with first 6 sets of squats)
Deadlifts (3x3):
- 135x7, 225x6, 315x5, 405x4, 465x 3, 2, 2
Elbows Out DB Extensions (6x15):
- 50x 13, 12, 12, 12, 12, 12 (superset with last 4 sets of squats and first 2 sets of deadlifts)
Skull Crushers (5x20):
- 90x 18, 17, 17, 17, 17 (superset with the last 5 sets of deadlifts)
Calves and Abs Superset:
- Standing Calf Raises: 40x 20, 20, 20
- Dynamic mobility for hamstring, hips, and spine
Strength Training:
Back Squats (3x3):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 3, 2, 2
Reverse Grip Pushdowns (6x10):
- Orange CS Cord x 10, 10, 10, 10, 10, 10 (superset with first 6 sets of squats)
Deadlifts (3x3):
- 135x7, 225x6, 315x5, 405x4, 465x 3, 2, 2
Elbows Out DB Extensions (6x15):
- 50x 13, 12, 12, 12, 12, 12 (superset with last 4 sets of squats and first 2 sets of deadlifts)
Skull Crushers (5x20):
- 90x 18, 17, 17, 17, 17 (superset with the last 5 sets of deadlifts)
Calves and Abs Superset:
- Standing Calf Raises: 40x 20, 20, 20
- GHD Sit Ups: 0x 9, 8, 8 (3 second negatives)
2.02.2018
Friday 2.02.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4
Barbell Curls (3x10):
- 50x12, 70x11, 90x 10, 9, 9 (superset with first 5 sets of bench press)
DB Hammer Curls (cross body, 3x15):
- 45x 13, 12, 12 (superset with next 3 sets of bench press)
Close Grip Bench Press (3x10):
- 230x 10, 9, 9
Reverse Curls (3x20):
- 60x 20, 19, 19 (superset with the last 3 sets of bench press)
Dips and Shoulders Circuit (3x15 each):
- Bar Dips: 0x 15, 15, 14
- DB Rear Delt Raises: 20x 15, 15, 14
- DB Lateral Raises: 20x 15, 15, 14
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4
Barbell Curls (3x10):
- 50x12, 70x11, 90x 10, 9, 9 (superset with first 5 sets of bench press)
DB Hammer Curls (cross body, 3x15):
- 45x 13, 12, 12 (superset with next 3 sets of bench press)
Close Grip Bench Press (3x10):
- 230x 10, 9, 9
Reverse Curls (3x20):
- 60x 20, 19, 19 (superset with the last 3 sets of bench press)
Dips and Shoulders Circuit (3x15 each):
- Bar Dips: 0x 15, 15, 14
- DB Rear Delt Raises: 20x 15, 15, 14
- DB Lateral Raises: 20x 15, 15, 14
2.01.2018
Thursday 2.01.18
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Barbell Rows (3x5):
45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4
Single Leg Calf Raises:
- 0x 6, 6, 5, 5, 5, 5, 5, 5 (each leg, superset with rows)
Chin Ups (3x10 or 30 reps):
- Chins: 0x 9, 9, 8, 4
Ring Rows (3x15 or 45 reps):
- Rows: 0x 12, 12, 12, 9
Standing Calf Raises:
0x 15, 15, 15, 15, 15, 15, 15, 15 (superset with chin ups and ring rows)
Upper Back Superset (3x15 each):
- Barbell Shrugs: 275x 15, 14, 14
- Band Face Pulls: Orange CS Cords x 15, 14, 14
- Crossover Symmetry Iron Scap
Strength Training:
Barbell Rows (3x5):
45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4
Single Leg Calf Raises:
- 0x 6, 6, 5, 5, 5, 5, 5, 5 (each leg, superset with rows)
Chin Ups (3x10 or 30 reps):
- Chins: 0x 9, 9, 8, 4
Ring Rows (3x15 or 45 reps):
- Rows: 0x 12, 12, 12, 9
Standing Calf Raises:
0x 15, 15, 15, 15, 15, 15, 15, 15 (superset with chin ups and ring rows)
Upper Back Superset (3x15 each):
- Barbell Shrugs: 275x 15, 14, 14
- Band Face Pulls: Orange CS Cords x 15, 14, 14
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