Saturday 08.31.24

Strength Training:

Triceps Warm Up with Shoulders (every 3:00):

- JM Press Warm Ups: 35x13, 55x12, 75x11, 95x10, 105x9

- Chest Supported Lateral Raises: 25's x 5x10

Triceps with Rear Delts (every 3:30):

- JM Press Work Sets: 112.5 x 5x8

- Rear Delt Rows: 87 x 5x10

Arms Superset #1 (every 4:00):

- 1-Arm Cable Crossbody Pushdowns: 33.75 x4x10

- Spider Curls: 87 x 4x10

Arms Superset #2 (every 4:00): 

- Tate Presses: 55’s x 3x10 (work up to 12’s)

- 1-Arm DB Hammer Curls: 50x 3x10 (wrk up to 12’s)

Friday 08.30.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 1 x 5x10

- Heels Elevated Squats: 16 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 89 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 89 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 119 x 5x10

- Safety Bar Squats: 119 x 5x10

Thursday 08.29.24

Strength Training:

Heavy Pull/ Volume Push Superset #1 (every 3:00):

- Chest Supported Supinated Rows: 75x13, 105x12, 135x11, 165x10, 195x9, 209x 5x8

- Dips: 4x11, 6x10

Heavy Pull/ Volume Push Superset #2 (every 3:00):

- Chest Supported Shrugs: 210 x 4x10

- Push Ups: 4x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Chest Supported Rear Delt DB Rows: 35's x 1x12, 2x11

- Rear Delt Swings: 35's x 1x12, 2x11

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #4 (every 3:00):

- Landmine High Pulls: 56.5 x 3x10

- Push Ups: 3x10

Wednesday 08.28.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery:

- Cable Face Pulls: 67x 10x10

- Reverse Face Pulls: 10's x 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Tuesday 08.27.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15.75 x 5x10

- Heels Elevated Squats: 15.75 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88.75 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88.75 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118.75 x 5x10

- Safety Bar Squats: 118.75 x 5x10

Monday 08.26.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

- Landmine Presses: 0 x13, 15 x12, 30.25 x11, 40.5 x10, 50.5 x9, 60.5 x 5x8

- Supine Rows (supinated): 4x11, 6x10

Heavy Push/ Volume Pull Superset #2 (every 3:00):

- Dips: 0x11, 15x10, 30x9, 35.5 x 4x8

- Pike Pull Ups: 8x10

Sunday 08.25.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 2:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Saturday 08.24.24

Strength Training:

Triceps Warm Up with Shoulders (every 3:00):

- JM Press Warm Ups: 35x13, 55x12, 75x11, 95x10, 105x9

- Chest Supported Lateral Raises: 25's x 5x10

Triceps with Rear Delts (every 3:30):

- JM Press Work Sets: 112x 5x8

- Rear Delt Rows: 86.5 x 5x10

Arms Superset #1 (every 3:45):

- 1-Arm Cable Crossbody Pushdowns: 33.5 x4x10

- Spider Curls: 86.5x 4x10

Arms Superset #2 (every 4:00): 

- Tate Presses: 50’s x 3x12

- 1-Arm DB Hammer Curls: 45 x 3x12

Friday 08.23.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15.5 x 5x10

- Heels Elevated Squats: 15.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88.5 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118.5 x 5x10

- Safety Bar Squats: 118.5 x 5x10

Thursday 08.22.24

Strength Training:

Heavy Pull/ Volume Push Superset #1 (every 3:00):

- Chest Supported Supinated Rows: 95x11, 145x10, 195x9, 208.5 x 5x8

- Dips: 3x11, 5x10

Heavy Pull/ Volume Push Superset #2 (every 3:00):

- Chest Supported Shrugs: 208.5 x 3x10

- Dips: 2x10

- Push Ups: 1x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Chest Supported Rear Delt DB Rows: 35's x 3x11

- Rear Delt Swings: 35's x 3x11

- Push Ups: 2x11, 1x10

Heavy Pull/ Volume Push Superset #4 (every 3:00):

- Landmine High Pulls: 56.25 x 3x10

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #5 (every 3:00):

- Banded Pull Ups: 3x10 (black band at bench press height)

- Push Ups: 3x10

Wednesday 08.21.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 2:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Tuesday 08.20.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15.25 x 5x10

- Heels Elevated Squats: 15.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88.25 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118.25 x 5x10

- Safety Bar Squats: 118.25 x 5x10

Monday 08.19.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

- Landmine Presses: 0 x13, 15 x12, 30.25 x11, 40.25 x10, 50.25 x9, 60.25 x 5x8

- Supine Rows (supinated): 3x11, 7x10

Heavy Push/ Volume Pull Superset #2 (every 3:30):

- Dips: 0x11, 15x10, 30x9, 35x 4x8

- Pike Pull Ups: 7x10

Sunday 08.18.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery:

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Saturday 08.17.24

Strength Training:

Shoulders Superset (every 3:00):

- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10

- Rear Delt Rows: 86x 7x10

Arms Superset #1 (every 3:30):

- JM Press: 51x13, 71x12, 91x11, 111 x 4x10

- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10

Arms Superset #2 (every 3:30): 

- 1-Arm Cable Pushdowns: 33.25 x 4x10

- Spider Curls: 86 x 4x10

Friday 08.16.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15 x 5x10

- Heels Elevated Squats: 15 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118 x 5x10

- Safety Bar Squats: 118 x 5x10

Thursday 08.15.24

Strength Training:

Heavy Pull/ Volume Push Superset #1 (every 3:00):

- Chest Supported Supinated Rows: 95x11, 145x10, 195x9, 208 x 5x8

- Dips: 2x11, 6x10

Heavy Pull/ Volume Push Superset #2 (every 3:00):

- Chest Supported Shrugs: 208 x 3x10

- Dips: 2x10

- Push Ups: 1x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Chest Supported Rear Delt DB Rows: 35's x 2x11, 1x10

- Rear Delt Swings: 35's x 2x11, 1x10

- Push Ups: 1x11, 2x10

Heavy Pull/ Volume Push Superset #4 (every 3:00):

- Landmine High Pulls: 56 x 3x10

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #5 (every 3:00):

- Banded Pull Ups: 3x10 (black band at bench press height)

- Push Ups: 3x10

Wednesday 08.14.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 3:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Pullovers: 35x 10x10

Neck with Shoulders Mobility/ Flexibility (every 3:00):

- Neck Flexion/Extension: 10x10 (black band)

- Shoulder stretches between every set

Tuesday 08.13.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 14.75 x 5x10

- Heels Elevated Squats: 14.75 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 87.75 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 87.75 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 117.75 x 5x10

- Safety Bar Squats: 117.75 x 5x10

Monday 08.12.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

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

- Supine Rows (supinated): 1x12, 8x11

Heavy Push/ Volume Pull Superset #2 (every 3:00):

- Close Grip Bench Press: 45x13, 95x12, 135x11, 185x10, 225x9, 245x 4x8 (slingshot on work sets)

- Cable Face Pulls: 70x 1x12, 8x11

Sunday 08.11.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 3:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Pullovers: 35x 10x10

Shoulders Mobility/ Flexibility:

- 30 minutes of shoulder stretches

Saturday 08.10.24

Strength Training:

Shoulders Superset (every 3:00):

- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10

- Rear Delt Rows: 65 x13, 75 x12, 85 x11, 90.5 x 4x10

Arms Superset #1 (every 3:30):

- JM Press: 50x13, 70x12, 90x11, 110.5 x 4x10

- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10

Arms Superset #2 (every 3:30): 

- 1-Arm Cable Pushdowns: 33x 4x10

- Spider Curls: 85.5 x 4x10

Friday 08.09.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 14.5 x 5x10

- Heels Elevated Squats: 14.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 87.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 87.5 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 117.5 x 5x10

- Safety Bar Squats: 117.5 x 5x10

Thursday 08.08.24

Strength Training:

Heavy Pull/ Volume Push Superset #1 (every 3:00):

- Chest Supported Supinated Rows: 95x11, 135x10, 185x9, 207.75 x 5x8

- Dips: 1x11, 7x10

Heavy Pull/ Volume Push Superset #2 (every 3:00):

- Chest Supported Shrugs: 207.75x 3x10

- Dips: 2x10

- Push Ups: 1x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Banded Pull Ups: 3x10 (band one hole under bench press height)

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #4 (every 3:00):

- Landmine High Pulls: 55.75 x 3x10

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #5 (every 3:00):

- Chest Supported Rear Delt DB Rows:35's x 1x11, 2x10

- Rear Delt Swings: 35's x 1x11, 2x10

- Push Ups: 3x10

Wednesday 08.07.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 3:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Pullovers: 35x 10x10

Shoulders Mobility/ Flexibility:

- 30 minutes of shoulder stretches

Tuesday 08.06.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 14.25 x 5x10

- Heels Elevated Squats: 14.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 87.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 87.25 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 117.25 x 5x10

- Safety Bar Squats: 117.25 x 5x10

Monday 08.05.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 4:00):

- Landmine Presses: 0 x12, 15 x11, 30 x10, 45 x9, 60 x4x8

- Supine Rows (supinated): 1x12, 8x11

Heavy Push/ Volume Pull Superset #2 (every 3:00):

- Close Grip Bench Press: 45x13, 95x12, 135x11, 185x10, 225x9, 245x 4x8 (slingshot on work sets)

- Cable Face Pulls: 67x 1x12, 8x11

Sunday 08.04.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 2:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

Shoulders Mobility/ Flexibility:

- 40 minutes of various stretches

Saturday 08.03.24

Strength Training:

Shoulders Superset (every 3:00):

- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10

- Rear Delt Rows: 65x13, 75x12, 85x11, 90x 4x10

Arms Superset #1 (every 3:30):

- JM Press: 50x13, 70x12, 90x11, 110x 4x10

- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10

Arms Superset #2 (every 3:30): 

- 1-Arm Cable Pushdowns: 32.5x 4x10

- Spider Curls: 85x 4x10

Friday 08.02.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 14 x 5x10

- Heels Elevated Squats: 14 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 87 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 87 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 117 x 5x10

- Safety Bar Squats: 117 x 5x10

Thursday 08.01.24

Strength Training:

Heavy Pull/ Volume Push Superset #1 (every 3:00):

- Chest Supported Supinated Rows: 95x11, 135x10, 185x9, 207.5 x 5x8

- Dips: 8x10

Heavy Pull/ Volume Push Superset #2 (every 3:00):

- Chest Supported Shrugs: 207.5x 3x10

- Dips: 2x10

- Push Ups: 1x10

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Banded Pull Ups: 3x10 (band one hole under bench press height)

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #4 (every 3:00):

- Landmine High Pulls: 55.5 x 3x10

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #5 (every 3:00):

- Chest Supported Rear Delt DB Rows:35's x 3x10 (work up to 12 before increasing)

- Push Ups: 3x10