Monday 04.29.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 3x8, 2x7

- Cable Face Pulls: 70x 6x10, 67x 4x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 2x10, 2x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 67x 3x11

- Rear Delt Swings: 45's x 1x11, 2x10

Biceps and Rear Delts Superset (every 3:00):

- Cable Hammer Curls: 30 x 3x12

- Straight Arm Pulldowns: 77 x 3x10

Grip and Shoulder Work:

- Hollow Hang: 19 seconds

Sunday 04.28.24

 Rest day.

Saturday 04.27.24

Strength Training:

Shoulders with Upper Back (every 3:00):

- Landmine Presses: 0x13, 15x12, 30x11, 45x10, 55x9, 60x 5x8

- Band Pull Aparts: 10x10

Dips with Upper Back (every 3:00):

- Weighted Dips: 20 x 4x10

- No Moneys: 4x25

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106 x 1x12, 2x11

- DB Lateral Raises: 35's x 2x12, 1x11

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31.25 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Friday 04.26.24

Strength Training:

Back Superset #1 (every 3:00):

- Supinated Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 2x8, 3x7

- Cable Face Pulls: 70x 10x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 4x10

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 67x 3x12

- Straight Arm Pulldowns: 74 x 3x12

Biceps and Rear Delts Superset (every 3:00):

- Cable Hammer Curls: 30 x 3x12

- Rear Delt Swings: 45’s x 3x10

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Thursday 04.25.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 73 x10, 123 x8, 173 x6, 223 x 5x5

Hip Hinge (every 2:00)

- Conventional Deadlift: 135x10, 225x7, 308x 3x5

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 81.5 x 4x8 

Single Leg Hamstrings/Glutes (every 3:00):

- Landmine RDLs: 81.5x 4x8

Calves and Core (every 2:00)

- Standing Calf Raises: 107 x 5x10

- Ab Strap Knees to Elbows: 1x7, 4x6

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Wednesday 04.24.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 1x12, 6x11, 11x10, 16x9, 21x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57.25 x 4x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106 x 3x11

- DB Lateral Raises: 35's x 1x12, 2x11

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Tuesday 04.23.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 2x8, 3x7

- Cable Face Pulls: 70x 5x10, 67x 5x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 1x10, 3x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 3x12

- Rear Delt Swings: 40's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 73 x 3x12

- Scap Pull Ups: 0x 1x11, 2x10

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Monday 04.22.24

 Rest day.

Sunday 04.21.24

 Rest day.

Saturday 04.20.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 5x11, 10x10, 15x9, 20x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 105 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.75 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Friday 04.19.24

 Rest day, but played golf.

Thursday 04.18.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 1x8, 4x7

- Cable Face Pulls: 70x 4x10, 67x 6x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 4x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 2x12, 1x11

- Rear Delt Swings: 40's x 2x12, 1x11

Back Mobiltity Superset (every 3:00):

- Scap Pull Ups: 0x 3x10

- Straight Arm Pulldowns: 73 x 2x12, 1x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Wednesday 04.17.24

 Rest day.

Tuesday 04.16.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 72.5 x10, 122.5 x8, 172.5 x6, 222.5 x 5x5

Hip Hinge (every 2:00)

- Conventional Deadlift: 135x10, 225x7, 307x 3x5

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 81.25 x 4x8 

Single Leg Hamstrings/Glutes (every 3:00):

- Landmine RDLs: 81.25x 4x8

Calves and Core (every 2:00)

- Standing Calf Raises: 106.5x 5x10

- Ab Strap Knees to Elbows: 5x6

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Monday 04.15.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 5x8

- Cable Face Pulls: 70x 3x10, 67x 7x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 63 x 4x910

- Kelso Shrugs: 207x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 1x12, 2x11

- Rear Delt Swings: 40's x 1x12, 2x11

Back Mobiltity Superset (every 3:00):

- Scap Pull Ups: 0x 3x10

- Straight Arm Pulldowns: 73 x 1x12, 2x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Sunday 04.14.24

 Rest day.

Saturday 04.13.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 4x11, 9x10, 14x9, 19x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 3x10, 1x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 104.5 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.5 x 3x12

- DB Lateral Raises: 35’s x 2x11, 1x10

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Friday 04.12.24

 Rest day.

Thursday 04.11.24

Strength Training:

Squat Warm Ups with Single Leg Posterior Chain (every 4:00):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7

- 1-Leg Landmine RDLs: 75x 4x8

Squat Work Sets with Deadlift Warm Ups (every 3:45 starting at 16:00):

- Safety Bar Squats: 190x 4x6

- Deadlift Warm Ups: 95x10, 135x9, 185x8, 225x7

Deadlift Work Sets with Single Leg Quads (every 4:00 starting at 31:30):

- Deadlifts: 275x 4x6

- Bulgarian Split Squats: 75x 4x8

Calves with Core (every 2:30 starting at 47:30):

- Standing Calf Raises: 106 x 5x10

- Ab Strap Knees to Elobow: 4x6, 1x5

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Wednesday 04.10.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 4x8, 1x7

- Cable Face Pulls: 70x 2x10, 67x 8x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 47 x 4x9

- Kelso Shrugs: 207x 3x10, 1x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 37 x 2x12, 1x11

- Rear Delt Swings: 40's x 3x11

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 73 x 3x11

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Tuesday 04.09.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 3x11, 8x10, 13x9, 18x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 2x10, 2x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 104 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 33s x 1x12, 2x11

- DB Lateral Raises: 35’s x 1x11, 2x10

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Monday 04.08.24

 Rest day.

Sunday 04.07.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 72 x10, 102 x9, 132 x8, 162 x7, 192 x6, 222 x 5x5

Single Leg Posterior Chain (every 2:30)

- 1-Leg Landmine RDLs: 81 x 4x8

Calves (every 2:00):

- Standing Calf Raises: 105.5 x 5x10 

Core Work:

Abs Circuit (every 4:00):

- Cable Trunk Twists: 31.5 x 5x10 (each side)

- GHD Sit-Ups: 3x6, 2x5

- Ab Strap Knees to Elbows: 3x6, 2x5

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Saturday 04.06.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 3x8, 2x7

- Cable Face Pulls: 66.5 x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 46.5x 4x10

- Kelso Shrugs: 207x 2x10, 2x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 36.5 x 3x12

- Rear Delt Swings: 40's x 2x11, 1x10

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 71.5 x 3x12

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Friday 04.05.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 2x11, 7x10, 12x9, 17x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 1x10, 3x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 103.5 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.25’s x 3x12

- DB Lateral Raises: 35’s x 3x10

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Thursday 04.04.24

Strength Training:

Hip Hinge (every 2:00):

- Deadlift: 76.5 x10, 126.5 x9, 166.5 x8, 216.5 x7, 256.5 x7, 306.5 x 5x5

Single Leg Quads (every 2:30)

- Bulgarian Split Squats: 80.75 x 4x8

Lower Leg Superset (every 2:00):

- Standing Calf Raises: 105 x 5x10

Core Circuit:

- Cable Trunk Twists: 33x 2x10, 30x 3x10 (each side)

- Serratus Crunches: 96 x 5x10

- Ab Strap Knees to Elbows: 3x6, 2x5

Grip and Core:

- Hollow Hang: 15 seconds

Wednesday 04.03.24

 Rest day.

Tuesday 04.02.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 2x8, 3x7

- Cable Face Pulls: 70x 1x10, 67x 9x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 410

- Kelso Shrugs: 207x 1x10, 3x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 37x 1x12, 33x 2x12

- Rear Delt Swings: 40's x 1x11, 2x10

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 3x12

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Monday 04.01.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 1x11, 1x10, 11x9, 16x 5x8

- Band Pull Aparts: 10x10

Shoulders and Rotator Cuff Superset (every 3:00):

- Landmine Presses: 57x 4x9

- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 103 x 3x12

- DB Lateral Raises: 35's x 2x11, 1x10

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30’s x 3x11

- DB Lateral Raises: 35’s x 3x10

Grip and Shoulder Work:

- Hollow Hang: 15 seconds