Sunday 3.31.19

Warm Up:
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- DB Cuban Press:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Seated DB Presses (5x6), Ring Face Pulls, and DB Lateral Raises:
- Presses:  40x11, 45x10, 50x9, 55x8, 60x7, 65x 3x6, 60x 2x6
- Face Pulls:  5x10
- Lateral Raises:  30's x 5x10

Weighted Dips (5x8) with Rear Delt DB Swings:
- Dips:  22.5 x 5x8
- Swings:  30's x 3x10, 25's x 2x10

Triceps Superset (3x12 each):
- Incline KB Skull Crushers  37.5's x 1x10, 35's x 4x12
- Incline Elbows Out Extensions:  32.5's x 1x10, 30's x 4x12

1-Arm Reverse Grip Cable Pushdowns (5x14):

- 20x 5x14

Saturday 3.30.19

Rest day due to an MRI for my shoulder in the morning and a firearms training class in the afternoon.

Friday 3.29.19

Warm Up:
- Incline Y Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- Rear Delt Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- Rear Delt Swings: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- No Money's:  Red Band x 5x10

Strength Training:
Chest Supported and Band Pull Aparts:
- Rows:  65x 2x8, 60x 3x8
- Band Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls (5x10):
- High Pulls:  55x 3x10, 50x 2x10 (each arm)
- Face Pulls:  5x10

Chin Ups with Straight Arm Pulldowns (5 sets):
- Chin Ups:  3, 3, 3, 2, 2
- Pulldowns:  Orange CS Cords x 7, 7, 7, 8, 8

Crossbody Hammer Curls with Fat Gripz (4x12):
- 35x12
- 35x12
- 35x12
- 35x8, 30x4

KB Spider Curls (3x14):
- 26's x 7, 18's x 7
- 26's x 7, 18's x 7
- 26's x 7, 18's x 7

Thursday 3.28.19

Warm Up:
- Deadlift:  45x 9, 135x 8, 225x 7, 315x 6
- Pallof Presses:  Orange Band x 4x10 each side
- Band Pull Aparts:  Red Band Doubled x 13, 13, 12, 12

Strength Training:
Deadlifts (3x5) with Hanging Leg Raises from Dip Support:
- Deadlifts:  380x 3x5
- Leg Raises:  0x 9, 9, 8

Single Leg DB Romanian Deadlifts (4x8) with Serratus Crunches:
- Romanian DL's:  55x 2x8, 50x 2x8 (each leg)
- Crunches:  40's x 2x10, 35's x 2x10

Goblet Squats (5x10) with Vacuum Trunk Twists:
- Goblet Squats:  65x 2x10, 60x 3x10
- Trunk Twists:  5x20

Standing Calf Raises (6x12):
- 15x 2x12, 10x 3x12 (3 second negatives, 30 second rest periods)

Wednesday 3.27.19

Warm Up:
- Straight Arm Pulldowns:  Blue CS Cords x 13, 13, 12, 12
- Band Pull Aparts:  Red Band Doubled x 13, 13, 12, 12
- Close Grip Bench Press:  55x10, 105x9, 145x8, 195x7
- Reverse Grip Bench Press:  55x4, 105x3, 145x2, 195x1

Strength Training:
Close Grip Bench Press (5x6) with Ring Face Pulls:
- Bench:  235x 3x6, 230x 2x6
- Face Pulls:  5x10

Reverse Grip Bench Press (5x8) with DB Lateral Raises:
- Bench:  195x 3x8, 190x 2x8
- Lateral Raises:  35's x 2x10, 30's x 3x10

DB Skull Crushers and Elbows Out DB Extensions (5x10 each):
- Skull Crushers:  40's x 1x10, 35's x 4x10
- Elbows Out DB Extensions:  40's x 1x10. 35's x 4x10

Decline KB Skull Crushers (3 sets, increasing by one rep each week):
- 35's x 11, 11, 11, 10, 10

Tuesday 3.26.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Rear Delt DB Swings:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- No Money's:  Red Band x 5x10

Strength Training:
Ring Rows and Band Pull Aparts:
- Rows:  0x 9, 9, 9, 8, 8
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  55x 3x10, 50x 2x10
- Face Pulls:  0x 5x10

Pull Ups with Straight Arm Pulldowns:
- Pull Ups:  0x 3, 3, 3, 2, 2
- Pulldowns:  Orange CS Cords x 7, 7, 7, 8, 8

Lean Away DB Curls with Fat Gripz (3x12 each):
- 35x 3x12

Hammer Grip Spider Curls (3x14):
- 20's x 14, 14, 14

Monday 3.25.19

Warm Up:
- Dynamic mobility for hips, lower back, and hamstrings
- Hip Circle
- Hip flexor stretches

Strength Training:
Back Squats (3x5) with Psoas Marches, Pallof Presses, and Hanging Leg Raises:
- Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 325x1, 270x 1x5, 265x 2x5
- Psoas March:  Black Miniband x 4x10
- Pallof Press:  Orange CS Cords x 4x10
- Leg Raises:  3x10 (arms in straps)

Barbell Reverse Lunges (3x8) with Serratus Crunches:
- Lunges:  115x 4x8 (each leg)
- Crunches:  40's x 2x10, 35's x 2x10

DB Romanian Deadlift Shrugs (5x10) with Band Pull Aparts and Vacuum Trunk Twists:
- DBRDS's:  65's x 1x10, 60's x 4x10
- Pull Aparts:  Red Band Doubled x 5x10
- Trunk Twists:  5x20

Donkey Calf Raises (6x12):
- 60x 6x12 (30 seconds rest)

Sunday 3.24.19

Warm Up:
- Vacuum Trunk Twists:  5x20
- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- DB Cuban Press:  10x10, 12.5x9, 15x8, 17.5x7, 20x6
- Rear Delt DB Swings:  30's x 2x10, 25's x 3x10

Strength Training:
Seated DB Presses (5x6), Band Pull Aparts, and Ring Face Pulls:
- Presses:  40x11, 45x10, 50x9, 55x8, 60x7, 65x 2x6, 60x 3x6
- Band Pull Aparts:  Red Band Doubled x 5x10
- Face Pulls:  5x10

Weighted Dips (5x8) with Lean Away Lateral Raises:
- Dips:  20 x 5x8
- Lateral Raises:  30x 1x10, 27.5 x 4x10

Triceps Superset (3x12 each):
- Incline KB Skull Crushers  35's x 5x12
- Incline Elbows Out Extensions:  30's x 5x12

Reverse Grip Cable Pushdowns (5x14):
- 50x 5x14

Saturday 3.23.19

Warm Up:
- 45 Degree Hip Extensions:  25x 5x10
- GHD Sit Ups:  0x 5x10
- Band Pull Aparts: Red Band Doubled x 5x10

Strength Training:
Seated Calf Raises with Hanging Leg Raises from Elbow Support:
- Calf Raises:  0x10, 10x10, 20x10, 30x10, 40x10 (all 45 next week)
- Leg Raises:  0x 5x10 (stay unweighted and work on control)

Single Leg Extensions with Supine Psoas March:
- Leg Extensions:  70x 5x10 (each leg)
- Psoas March:  Black band x 5x10

Standing Single Leg Curls with Vacuum Trunk Twists:
- Leg Curls: 40x 5x10 (each leg)
- Trunk Twists:  5x20

Walking Lunges:
- 100 steps each leg (10 sets of 10 with minimal rest)

Friday 3.22.19

Warm Up:
- Incline Y Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- Rear Delt Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- Rear Delt Swings: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4

Strength Training:
Chest Supported DB Rows, No Money's, and Band Pull Aparts:
- Rows:  40x13, 45x12, 50x11, 55x10, 60x 9, 65x 1x8, 60x 4x8
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band Doubled x 5x10

Chin Ups with Straight Arm Pulldowns:
- Chin Ups:  3, 3, 2, 2, 2
- Pulldowns:  Orange CS Cords x 7, 7, 8, 8, 8

Single Arm DB High Pulls with Ring Face Pulls (3x12):
- High Pulls:  55x 3x12 (each arm)
- Face Pulls:  3x12

Crossbody Hammer Curls with Fat Gripz:
- 35x 3x14

KB Spider Curls (3x16):
- 26's x 1, 18's x 15
- 26's x 1, 18's x 15
- 26's x 1, 18's x 15

Thursday 3.21.19

Warm Up:
- Deadlift:  45x 9, 135x 8, 225x 7, 315x 6
- Pallof Presses:  Orange Band x 4x10 each side
- Band Pull Aparts:  Red Band Doubled x 13, 13, 12, 12

Strength Training:
Deadlifts (3x5) with Hanging Leg Raises from Dip Support:
- Deadlifts:  380x 2x5, 375x 1x5
- Leg Raises:  0x 9, 8, 8

Single Leg DB Romanian Deadlifts (4x8) with Serratus Crunches:
- Romanian DL's:  55x 1x8, 50x 3x8 (each leg)
- Crunches:  40's x 1x10, 35's x 3x10

Goblet Squats (5x10) with Vacuum Trunk Twists:
- Goblet Squats:  65x 1x10, 60x 4x10
- Trunk Twists:  5x20

Standing Calf Raises (6x12):
- 15x 1x12, 10x 5x12 (3 second negatives, 30 second rest periods)

Wednesday 3.20.19

Warm Up:
- Straight Arm Pulldowns:  Blue CS Cords x 13, 13, 12, 12
- Band Pull Aparts:  Red Band Doubled x 13, 13, 12, 12
- Close Grip Bench Press:  55x9, 105x8, 145x7, 195x6
- Reverse Grip Bench Press:  55x9, 105x8, 145x7, 195x6

Strength Training:
Close Grip Bench Press (5x6) with Ring Face Pulls:
- Bench:  235x 2x6, 230x 3x6
- Face Pulls:  5x10

Reverse Grip Bench Press (5x8) with DB Lateral Raises:
- Bench:  195x 2x8, 190x 3x8
- Lateral Raises:  35's x 2x10, 30's x 3x10

DB Skull Crushers and Elbows Out DB Extensions (5x10 each):
- Skull Crushers:  35's x 5x10
- Elbows Out DB Extensions:  35's x 5x10

Decline KB Skull Crushers (3 sets, increasing by one rep each week):
- 35's x 11, 11, 10, 10, 10

Tuesday 3.19.19

Rest day.

Monday 3.18.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Rear Delt DB Swings:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Vacuum Trunk Twists:  5x20

Strength Training:
Cable Rows, No Money's, and Band Pull Aparts:
- Rows:  100x13, 115x12, 130x11, 145x10, 160x9, 175x 5x8
- No Money's:  Red Band x 5x10
- Pull Aparts:  Red Band Doubled x 5x10

Pull Ups with Straight Arm Pulldowns:
- Pull Ups:  0x 3, 3, 2, 2, 2
- Pulldowns:  Orange CS Cords x 7, 7, 8, 8, 8

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  55x 3x12 (each arm)
- Face Pulls:  0x 3x12

Lean Away DB Curls with Fat Gripz (3x14 each):
- DB Curls:  35x 3x14

Sunday 3.17.19

Rest day.

Saturday 3.16.19

Warm Up:
- Vacuum Trunk Twists:  5x20
- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x20
- DB Cuban Press:  10x10, 12.5x9, 15x8, 17.5x7, 20x6

Strength Training:
Seated DB Presses, Band Pull Aparts, and Rear Delt DB Swings:
- Presses:  40x11, 45x10, 50x9, 55x8, 60x7, 65x 1x6, 60x 4x6
- Band Pull Aparts:  Red Band Doubled x 5x10
- Swings:  30x 1x10, 25x 4x10

Weighted Dips with Lean Away Lateral Raises:
- Dips:  17.5 x 5x8
- Lateral Raises:  27.5 x 5x8

Triceps Superset:
- Incline KB Skull Crushers  35 x 5x10
- Incline Elbows Out Extensions:  35x 2x10, 30x 3x10

Reverse Grip Cable Pushdowns:
- 55x 1x10, 50x 4x10

Friday 3.15.19

Warm Up:
- Incline Y Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5
- Rear Delt Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5
- Rear Delt Swings: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5
- Vacuum Trunk Twists:  5x20

Strength Training:
Chest Supported DB Rows, No Money's, and Band Pull Aparts:
- Rows:  35x13, 40x12, 45x11, 50x10, 55x9, 60x 5x8
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band Doubled x 5x10

Chin Ups, Straight Arm Pulldowns, and Ring Face Pulls (5x10):
- Chin Ups:  3, 2, 2, 2, 2
- Pulldowns:  Orange CS Cords x 7, 8, 8, 8, 8
- Ring Face Pulls:  5x10

Single Arm DB High Pulls (3x12):
- High Pulls:  55x 2x12, 50x 1x12 (each arm)

Crossbody Hammer Curls with Fat Gripz:
- 35x 2x14, 30x 1x14

KB Spider Curls (3x16):
- 18's x 3x16

Thursday 3.14.19

Warm Up:
- Deadlift:  150x 10, 200x 9, 240x 8, 290x 7, 330x 6
- Vacuum Trunk Twists:  5x20
- Band Pull Aparts:  Blue Band x 5x20

Strength Training:
Deadlifts (3x5) with Hanging Leg Raises from Dip Support:
- Deadlifts:  380x 1x5, 375x 2x5
- Leg Raises:  0x 8, 8, 8

Single Leg DB Romanian Deadlifts (4x8) with Pallof Presses:
- Romanian DL's:  50x 4x8 (each leg)
- Pallof Presses:  Orange CS Cord x 4x10 (each side

Goblet Squats (5x10) with Serratus Crunches:
- Goblet Squats:  60x 5x10
- Serratus Crunches:  35's x 5x10

Standing Calf Raises (6x12):
- 10x 6x12 (3 second negatives, 30 second rest periods)

Wednesday 3.13.19

Warm Up:
- Close Grip Bench Press:  55x9, 105x8, 145x7, 195x6
- Reverse Grip Bench Press:  55x9, 105x8, 145x7, 195x6
- Straight Arm Pulldowns:  Blue CS Cords x 13, 13, 12, 12
- Band Pull Aparts:  Blue Band x 4x25

Strength Training:
Close Grip Bench Press (5x6) with Ring Face Pulls:
- Bench:  235x 1x6, 230x 4x6
- Face Pulls:  5x10

Reverse Grip Bench Press (5x8) with DB Lateral Raises:
- Bench:  195x 1x8, 190x 4x8
- Lateral Raises:  35's x 2x10, 30's x 3x10

Skull Crushers and Elbows Out DB Extensions (5x10 each):
- Skull Crushers:  35's x 4x10, 30's x 1x10
- Elbows Out DB Extensions:  35's x 4x10, 30's x 1x10

Decline KB Skull Crushers (3 sets, increasing by one rep each week):
- 35's x 11, 10, 10

Tuesday 3.12.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt DB Swings:  5x10, 10x9, 15x8, 20x7, 25x6
- No Money's:  Red Band x 5x10
- Vacuum Trunk Twists:  5x20

Strength Training:
Ring Rows and Band Pull Aparts (5x20):
- Rows:  0x 9, 8, 8, 8, 8
- Pull Aparts:  Blue Band x 5x20

Pull Ups, Straight Arm Pulldowns, and Ring Face Pulls (5x10's):
- Pull Ups:  0x 3, 2, 2, 2, 2
- Pulldowns:  Orange CS Cords x 7, 8, 8, 8, 8
- Face Pulls:  5x10

Single Arm DB High Pulls (3x12):
- High Pulls:  55x 2x12, 50x 1x12 (each arm)

Lean Away DB Curls with Fat Gripz (3x14 each):
- DB Curls:  35x 2x14, 30x 1x14

Monday 3.11.19

Warm Up:
- Hip Circle Walks:  3x 10 steps each way
- Vacuum Trunk Twists:  6x20

Strength Training:
Back Squats (3x3), Vacuum Trunk Twists and Band Pull Aparts:
- Squats:  85x9, 135x8, 175x7, 225x6, 265x 5, 5, 5
- Vacuum Trunk Twists:  4x20
- Band Pull Aparts:  Blue Band x 5x20

Deadlifts (3x3):
- 105x8, 195x7, 285x6, 375x 5, 5, 5

Bulgarian Split Squats with DB Romanian DL Shrugs (3x10):
- Split Squats: 40x 2x10, 35x 1x10 (each leg)
- DBRDLS's:  60's x 3x10

Donkey Calf Raises (3x15):
- 80x 2x15, 60x 1x15

Sunday 3.10.19

Accessory Day:
Shoulder Circuit (5x10):
- Iso-Lateral DB Raises:  15x 2x10, 12.5x 3x10
- DB Cuban Presses:  15x 2x10, 12.5x 3x10
- Overhead Lateral Raises:  15x 2x10, 12.5x 3x10
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  5x20

DB Shrugs and Overhead Shrugs (5x10):
- DB Shrugs:  140x 1x10, 135x 4x10
- Overhead Shrugs:  190x 1x10, 185x 4x10 (on a smith machine)

Arms Superset #1 (5x10):
- DB Spider Curls:  30's x 5x10
- Overhead EZ Bar Trifep Extensions:  70x 5x10

Arms Superset #2 (5x10):
- Reverse Grip Cable Pushdowns:  50x 5x10 (on the end stack of cable machine)
- Reverse Grip EZ Bar Curls:  60x 5x10

Saturday 3.09.19

Warm Up:
- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- DB Cuban Presses: 5x10, 7.5x10, 10x10, 12.5x10, 15x10
- Vacuum Trunk Twists:  5x20

Strength Training:
Seated DB Presses (5x6), Band Pull Aparts, and Rear Delt Swings:
- Presses:  35x11, 40x10, 45x9, 50x8, 55x7, 60x 5x6
- Band Pull Aparts:  Blue Band x 5x20
- Swings:  25x 5x10

Dips (5x8) with Lean Away DB Lateral Raises (5x10):
- Dips:  15 x 8, 8, 8, 8
- Lateral Raises:  27.5 x 4x10, 25x 1x10 (each arm)

Incline KB Skull Crushers with Elbows Out Extensions (5x10 each movement):
- Skull Crushers:  35's x 5x10
- Elbows Out Extensions:  35's x 1x10, 30's x 4x10

Friday 3.08.19

Warm Up:
- Incline Y Raises: 5x10, 10x9, 158, 20x7, 25x6, 30x 5
- Rear Delt Raises: 5x10, 10x9, 158, 20x7, 25x6, 30x 5
- Rear Delt Swings: 5x10, 10x9, 158, 20x7, 25x6, 30x 5
- Vacuum Trunk Twists:  5x20

Strength Training:
Chest Supported DB Rows, Rear Delt Swings, No Money's, and Band Pull Aparts:
- Rows:  35x13, 40x12, 45x11, 50x10, 55x9, 60x 4x8, 55x 1x8
- Swings:  35x5, 40x4, 45x3, 50x2, 55x1
- Band Pull Aparts:  Blue Band x 5x20
- No Money's:  Red Band x 5x10

Chin Ups, Fat Man Chin Ups, and Ring Face Pulls:
- Chin Ups:  2, 2, 2, 2
- Fat Man Chin Ups:  0x 8, 8, 8, 8
- Ring Face Pulls:  13, 13, 12, 12

Single Arm DB High Pulls (3x12):
- High Pulls:  55x 1x12, 50x 2x12 (each arm)

Crossbody Hammer Curls with Fat Gripz:
- 35x 1x14, 30x 2x14

Thursday 3.07.19

Warm Up:
- Hip Circle Walks
- Band Pull Aparts:  Blue Band x 5x10
- Vacuum Trunk Twists:  10x20

Strength Training:
Single Leg Hip Thrusts and Weighted Step Ups:
- Hip Thrusts:  0x 10, 10, 10
- Step Ups:  30x 2x10, 25x 1x10 (one DB in opposite hand, 24" box)

Front Squats (3x3):
- 90x7, 120x6, 160x5, 210x4, 250x 3x3

Sumo Deadlifts (3x3):
- 140x6, 230x5, 320x4, 410x 3x3

Standing Calf Raises (3x15) and Behind the Back Barbell Shrugs (3x12):
- Calf Raises:  15x 1x15, 10x 2x15
- Shrugs:  320x 3x12

Wednesday 3.06.19

Warm Up:
- Close Grip Bench Press:  45x10, 95x9, 135x8, 185x7, 225x6
- Reverse Grip Bench Press:  45x5, 95x4, 135x3, 185x2, 225x1
- Straight Arm Pulldowns:  Blue CS Cords x 5x10
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  5x20

Strength Training:
Close Grip Bench Press (5x6) with Ring Face Pulls:
- Bench:  230x 5x6
- Face Pulls:  5x10

Reverse Grip Bench Press (5x8) with DB Lateral Raises:
- Bench:  190x 5x8
- Lateral Raises:  35's x 1x10, 30's x 4x10

Skull Crushers and Elbows Out DB Extensions (5x10 each):
- Skull Crushers:  35's x 3x10, 30's x 2x10
- Elbows Out DB Extensions:  35's x 3x10, 30's x 2x10

Decline KB Skull Crushers (3x10 increasing reps each week):
- 35's x 10, 10, 10

Tuesday 3.05.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt DB Swings:  5x10, 10x9, 15x8, 20x7, 25x6
- No Money's:  Red Band x 5x10
- Vacuum Trunk Twists:  5x20

Strength Training:
Ring Rows, Straight Arm Pulldowns (5x10), and Band Pull Aparts (5x20):
- Rows:  0x 5x8
- Pulldowns:  Blue CS Cords x 5x10
- Pull Aparts:  Blue Band x 5x20

Pull Ups, Fat Man Pull Ups, and Ring Face Pulls:
- Pull Ups:  0x 2, 2, 2, 2
- Fat Man Pull Ups:  0x 8, 8, 8, 8
- Face Pulls:  13, 13, 12, 12

Single Arm DB High Pulls (3x12):
- High Pulls:  55x 1x12, 50x 2x12 (each arm)

Lean Away DB Curls with Fat Gripz (3x14 each):
- DB Curls:  35x 1x14, 30x 2x14

Monday 3.04.19

Warm Up:
- Hip Circle Walks:  3x 10 steps each way
- Vacuum Trunk Twists:  6x20
- Band Pull Aparts:  Blue Band x 5x20
- Single Leg Hip Thrusts:  0x 10, 10, 9

Strength Training:
Back Squats (3x3):
- Squats:  45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 300x 3, 3, 3
- Vacuum Trunk Twists:  4x20

Deadlifts (3x3):
- 140x6, 230x5, 320x4, 410x 3, 3, 3

Bulgarian Split Squats with Behind the Back Barbell Shrugs (3x10):
- Split Squats: 40x 1x10, 35x 2x10 (each leg)
- Shrugs:  320x 1x10, 315x 2x10

Standing Calf Raises (3x15):
- 10x 3x15

Sunday 3.03.19

Accessory Day:
Single Arm Leaning DB Shrugs, Overhead Shrugs, and Vacuum Trunk Twists (5x10):
- DB Shrugs:  135x 5x10
- Overhead Shrugs:  185x 5x10 (on a smith machine)
- Vacuum Trunk Twists:  5x20

Shoulder Shocker 2.0 (5x10):
- Iso-Lateral DB Raises:  15x 1x10, 12.5x 4x10
- DB Cuban Presses:  15x10, 12.5x 4x10
- Eccentric Accentuated Lateral Raises:  15x 1x10, 12.5x 4x10
- Band Pull Aparts:  Red Band x 5x20

Arms Superset #1 (5x10):
- DB Spider Curls:  30's x 4x10, 25's x 1x10
- Incline KB Skull Crushers:  35's x 5x10

Arms Superset #2 (5x10):
- Reverse Grip Cable Pushdowns:  100x 5x10 (110 next week)
- Reverse Grip EZ Bar Curls:  60x 5x10 (stay at this weight)

Saturday 3.02.19

Warm Up:
- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- Straight Arm Pulldowns:  Blue CS Cords x 5x10
- Seated Press:  50x11, 70x10, 90x9, 110x8, 130x7
- Vacuum Trunk Twists:  5x20

Strength Training:
Seated Press (5x6) with Band Pull Aparts (100 reps):
- Press:  150x 3x6, 145x 2x6
- Band Pull Aparts:  Blue Band x 5x20

Dips (5x8) with Lean Away DB Lateral Raises (5x10):
- Dips:  12.5 x 8, 8, 8, 8
- Lateral Raises:  27.5 x 3x10, 25x 2x10 (each arm)

Incline DB Skull Crushers with Elbows Out Extensions (5x10 each movement):
- Skull Crushers:  35's x 3x10, 30's x 2x10
- Elbows Out Extensions:  30's x 5x10

Friday 3.01.19

Warm Up:
- Incline Y Raises: 10x11, 15x10, 20x9, 25x8, 30x7
- Rear Delt Raises: 10x11, 15x10, 20x9, 25x8, 30x7
- Rear Delt Swings: 10x11, 15x10, 20x9, 25x8, 30x7
- Vacuum Trunk Twists:  5x20

Strength Training:
Chest Supported DB Rows with No Money's and Band Pull Aparts:
- Rows:  35x13, 40x12, 45x11, 50x10, 55x9, 60x 3x8, 55x 2x8
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Blue Band x 5x20

Chin Ups, Fat Man Chin Ups, and Ring Face Pulls:
- Chin Ups:  2, 2, 2, 1
- Fat Man Chin Ups:  0x 8, 8, 8, 9
- Ring Face Pulls:  13, 13, 12, 12

Single Arm DB High Pulls (3x12):
- High Pulls:  50x 3x12 (each arm)

Crossbody Hammer Curls with Fat Gripz:
- 30x 3x14