Thursday 3.31.22

Strength Training:

Deadlifts and Calves (every 2:30):

- Deadlifts: 95x10, 145x9, 195x8, 245x7, 295x 4x6

- Standing Calf Raises: 60x 7x11, 1x10

Push Superset with Band Pull Aparts (every 2:30):

- Dips: 5x6, 3x5

- Push Ups: 5x12, 3x10

- Band Pull Aparts: 4x13, 4x12

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 79x 4x12

- Seated Lateral Raises: 30's x 2x13, 25's x 2x13, 4x12

Wednesday 3.30.22

Conditioning and Mobility:

Conditioning (20:00):

- 10 rounds of 1:00 forward and 1:00 backward (level 14 x 2 rounds, level 13 x 8 rounds)

Lower Body Mobility:

- Hip Flexors, Glutes, Groin, Hamstrings, and Squat

- 5x20 Band Pull AParts between stretches

Upper Body Mobility:

- Chest, Shoulders, and Lats

- 5x20 Reverse Band Pull Aparts between stretches

Finisher:

- EZ Bar Pullovers: 22x 5x10

- 5x20 No Money's between sets

Tuesday 3.29.22

Strength Training:

Squat and Calves (every 2:30):

- Safety Bar Squats: 79x10, 109x9, 139x8, 169x7, 199x 4x6

- Standing Calf Raises: 60x 7x11, 1x10

Back Superset #1 (every 2:30):

- Chest Supported DB Rows: 35's x 12, 45's x 11, 55's x 10, 65's x 9, 70's x 2x8, 65's x 2x8

- Cable Face Pulls: 24x 2x13, 22.5x 2x13, 4x12

Back Superset #2 (every 2:30):

- Parallel Grip Chin-Ups: 3x2, 1x1

- Scap Pull Ups: 4x5

- Rack Scrape Shrugs: 249x 4x10

Biceps (every 2:30):

- Barbell Curls: 79x 4x12

Monday 3.28.22

Strength Training:

Deadlifts and Calves (every 2:30):

- Deadlifts: 95x10, 145x9, 195x8, 245x7, 295x 4x6

- Standing Calf Raises: 60x 7x11, 1x10

Push Superset with Band Pull Aparts #1 (every 2:30):

- Dips: 5x6, 3x5

- Push Ups: 5x12, 3x10

- Band Pull Aparts: 4x13, 4x12

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 79x 4x12

- Seated Lateral Raises: 30's x 2x13, 25's x 2x13, 4x12

Sunday 3.27.22

 Rest day.

Saturday 3.26.22

Strength Training:

Shoulders (every 3:00):

- Landmine Presses: 0x13, 10x12, 20x11, 28x10, 33x9, 38x 5x8

- Landmine High Pulls: 0x13, 10x12, 20x11, 28x10, 33x9, 38x 5x8

Arms Superset #1 (every 3:00):

- Incline DB Curls: 35’s x 5x10

- Bodyweight Skull Crushers (5 holes below bench press height): 5x10

Arms Superset #2 (every 3:00):

- EZ Bar Reverse Curls: 55x 5x12

- Single Arm Reverse Cable Pushdowns: Orange CS Cords x 5x12

Friday 3.25.22

 Rest day.

Thursday 3.24.22

Strength Training:

Squat and Calves (every 2:30):

- Safety Bar Squats: 78x10, 108x9, 138x8, 168x7, 198x 4x6

- Standing Calf Raises: 60x 6x11, 2x10

Back Superset #1 (every 2:30):

- Chest Supported DB Rows: 35's x 12, 45's x 11, 55's x 10, 65's x 9, 75's x 1x8, 65's x 3x8

- Cable Face Pulls: 24x 1x13, 22.5x 3x13, 4x12

Back Superset #2 (every 2:30):

- Parallel Grip Chin-Ups: 2x2, 2x1

- Scap Pull Ups: 4x5

- Rack Scrape Shrugs: 248x 4x10

Biceps (every 2:30):

- Barbell Curls: 78x 4x12

Wednesday 3.23.22

Conditioning and Mobility:

Conditioning (20:00):

- 10 rounds of 1:00 forward and 1:00 backward (level 14 x 1, level 13 x 9)

Lower Body Mobility:

- 10 minutes

Upper Body Mobility:

- 30 minutes upper body stretching with 100 band pull aparts and 100 reverse grip band pull aparts

Finisher:

- Pullovers: 21x 3x10

- No Moneys: 3x20

Tuesday 3.22.22

Strength Training:

Deadlifts and Calves (every 2:30):

- Deadlifts: 90x10, 140x9, 190x8, 240x7, 290x 4x6

- Standing Calf Raises: 60x 6x11, 2x10

Push Superset with Band Pull Aparts #1 (every 2:30):

- Dips: 4x6, 4x5

- Push Ups: 4x12, 4x10

- Band Pull Aparts: 4x13, 4x12

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 78x 4x12

- Seated Lateral Raises: 30's x 1x13, 25's x 3x13, 4x12

Monday 3.21.22

Strength Training:

Squat and Calves (every 2:30):

- Safety Bar Squats: 78x10, 108x9, 138x8, 168x7, 198x 4x6

- Standing Calf Raises: 60x 6x11, 2x10

Back Superset #1 (every 2:30):

- Chest Supported DB Rows: 30's x 12, 40's x 11, 50's x 10, 60's x 9, 75's x 1x8, 65's x 3x8

- Cable Face Pulls: 24x 1x13, 22.5x 3x13, 4x12

Back Superset #2 (every 2:30):

- Parallel Grip Chin-Ups: 2x2, 2x1

- Rack Scrape Shrugs: 247x 4x10

Back and Biceps (every 2:30):

- Scap Pull Ups: 4x5

- Barbell Curls: 78x 4x12

Sunday 3.20.22

 Rest day.

Saturday 3.19.22

Strength Training:

Shoulders (every 3:00):

- Landmine Presses: 0x13, 10x12, 20x11, 27x10, 32x9, 37x 5x8

- Landmine High Pulls: 0x13, 10x12, 20x11, 27x10, 32x9, 37x 5x8

Arms Superset #1 (every 3:00):

- Incline DB Curls: 35’s x 4x10, 30’s x 1x10

- Bodyweight Skull Crushers (4 holes below bench press height): 5x10

Arms Superset #2 (every 3:00):

- EZ Bar Reverse Curls: 54x 5x12

- Cable Pushdowns: Orange CS Cords x 5x12

Friday 3.18.22

 Rest day.

Thursday 3.17.22

Strength Training:

Deadlifts and Calves (every 2:30):

- Deadlifts: 105x10, 145x9, 195x8, 235x7, 285x 4x6

- Standing Calf Raises: 60x 5x11, 3x10

Push Superset with Band Pull Aparts #1 (every 2:30):

- Dips: 3x6, 5x5

- Push Ups: 3x12, 5x10

- Band Pull Aparts: 4x13, 4x12

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 77x 4x12

- Seated Lateral Raises: 25's x 4x13, 4x12

Wednesday 3.16.22

Strength Training:

Squat and Calves (every 2:30):

- Safety Bar Squats: 77x10, 107x9, 137x8, 167x7, 197x 4x6

- Standing Calf Raises: 60x 5x11, 3x10

Back Superset #1 (every 2:30):

- Chest Supported DB Rows: 65's x 8x8

- Cable Face Pulls: 22.5x 4x13, 4x12

Back Superset #2 (every 2:30):

- Parallel Grip Chin-Ups: 1x2, 3x1

- Rack Scrape Shrugs: 247x 4x10

Biceps (every 2:30):

- Barbell Curls: 77x 4x12

Tuesday 3.15.22

Conditioning and Mobility:

Lower Body Mobility:

- 10 minutes

Upper Body Mobility:

- 30 minutes upper body with band pull aparts between stretches.

Conditioning:

20 minutes on the elliptical at level 13 (1:00 forward, 1:00) backward

Monday 3.14.22

Strength Training:

Deadlifts and Calves (every 2:30):

- Deadlifts: 105x10, 145x9, 195x8, 235x7, 285x 4x6

- Standing Calf Raises: 60x 5x11, 3x10

Push Superset with Band Pull Aparts #1 (every 2:30):

- Dips: 3x6, 5x5

- Push Ups: 3x12, 5x10

- Band Pull Aparts: 4x13, 4x12

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 77x 4x12

- Seated Lateral Raises: 25's x 4x13, 4x12

Sunday 3.13.22

 Rest day.

Saturday 3.12.22

Strength Training:

Shoulders (every 3:00):

- Landmine Presses: 0x13, 10x12, 20x11, 26x10, 31x9, 36x 5x8

- Landmine High Pulls: 0x13, 10x12, 20x11, 26x10, 31x9, 36x 5x8

Arms Superset #1 (every 3:00):

- Incline DB Curls: 35’s x 3x10, 30’s x 2x10

- Bodyweight Skull Crushers (3 holes below bench press height): 5x10

Arms Superset #2 (every 3:00):

- EZ Bar Reverse Curls: 53x 5x12

- Cable Pushdowns: Orange CS Cords x 5x12

Friday 3.11.22

 Rest day.

Thursday 3.10.22

Strength Training:

Squat and Calves (every 2:30):

- Safety Bar Squats: 76x10, 106x9, 136x8, 166x7, 196x 4x6

- Standing Calf Raises: 60x 4x11, 4x10

Back Superset #1 (every 2:30):

- Rack Scrape Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8

- Band Pull Aparts: Red Band x 3x13, 2x12 (superset with the first 4 sets of rows)

- Cable Face Pulls: 22.5x 2x13, 2x12 (superset with the last 4 sets of rows)

Back Superset #2 (every 2:30):

- Chin-Ups: 4x1

- Rack Scrape Shrugs: 246x 4x10

Biceps (every 2:30):

- Barbell Curls: 76x 4x12

Wednesday 3.09.22

Strength Training:

Deadlifts and Calves (every 2:30):

- Deadlifts: 100x10, 140x9, 190x8, 230x7, 280x 4x6

- Standing Calf Raises: 60x 4x11, 4x10

Push Superset with Band Pull Aparts #1 (every 2:30):

- Dips: 2x6, 6x5

- Push Ups: 2x12, 6x10

- Band Pull Aparts: 4x13, 4x12

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 76x 4x12

- Seated Lateral Raises: 10's x 16, 15's x 15, 20's x 14, 25's x 13, 30's x 4x12

Tuesday 3.08.22

Conditioning and Mobility:

Lower Body Mobility:

- 10 minutes

Conditioning:

20 minutes on the elliptical at level 13 (2:00 forward, 2:00) backward

Upper Body Mobility:

- 30 minutes upper body with band pull aparts between stretches.

Monday 3.07.22

Strength Training:

Squat and Calves (every 2:30):

- Safety Bar Squats: 76x10, 106x9, 136x8, 166x7, 196x 4x6

- Standing Calf Raises: 60x 3x11, 5x10

Back Superset #1 (every 2:30):

- Rack Scrape Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8

- Band Pull Aparts: Red Band x 3x13, 2x12 (superset with the first 4 sets of rows)

- Cable Face Pulls: 22.5x 2x13, 2x12 (superset with the last 4 sets of rows)

Back Superset #2 (every 2:30):

- Chin-Ups: 4x1

- Rack Scrape Shrugs: 246x 4x10

Biceps (every 2:30):

- Barbell Curls: 76x 4x12

Sunday 3.06.22

 Rest day.

Saturday 3.05.22

 Strength Training:

Shoulders (every 3:00):

- Landmine Presses: 0x13, 10x12, 20x11, 25x10, 30x9, 35x 5x8

- Landmine High Pulls: 0x13, 10x12, 20x11, 25x10, 30x9, 35x 5x8

Arms Superset #1 (every 3:00):

- Incline DB Curls: 35’s x 2x10, 30’s x 3x10

- Bodyweight Skull Crushers: 5x10

Arms Superset #2 (every 3:00):

- EZ Bar Reverse Curls: 52x 5x12

- Cable Pushdowns: Orange CS Cords x 5x12

Friday 3.04.22

 Rest day.

Thursday 3.03.22

Strength Training:

Posterior Chain and Calves (every 2:30):

- Deadlifts: 95x10, 135x9, 185x8, 225x7, 275x 4x6

- Standing Calf Raises: 60x 2x11, 6x10

Push, Pull, and Shoulders (every 2:30):

- Bench Press: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8

- Assisted Chin Ups: 10x6

- Seated DB Lateral Raises: 5x15, 10x14, 15x13, 20x12, 25x11, 30x 5x10

Arms Superset (every 3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 75x 3x10

- DB Hammer Curls: 30x12, 35x11, 40x 3x10

Wednesday 3.02.22

Conditioning and Mobility:

Conditioning Circuit:

10 Rounds of:

- Rowing: 1x 300m, 9x 250m

- Push Ups: 10x10

- Band Pull Aparts: Red Band x 10x10

Mobility:

- Various stretches and SMR drills for shoulders, lats, upper back, and spine.

Tuesday 3.01.22

Strength Training:

Rear Delts, Quads, and Calves (every 2:30):

- Supinated Grip Band Pull Aparts: Red Band x 4x13, 4x12 (100 reps)

- Safety Bar Squats: 70x10, 105x9, 135x8, 165x7, 195x 4x6

- Standing Calf Raises: 60x 1x11, 7x10

Delts, Pull, and Push (every 2:30):

- Seated Lateral Raises: 10x14, 15x13, 20x12, 25x11, 30x10, 35x 5x8 (100 reps)

- Rack Scrape Rows: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8

- Dips: 10x6

Biceps and Triceps (every 3:00):

- Barbell Curls: 45x12, 65x11, 75x 3x10

- Skull Crushers: 4x12, 65x11, 75x 3x10