Sunday 12.31.17

Warm Up:
- Dynamic mobility for hips, spine and hamstrings

Strength Training (Deload):
Legs (50 reps), Upper body Body and Shoulders (100 reps each) Circuit #1:
- Front Squats (75% bodyweight):  45x5, 95x4, 135x3, 185x2, 185x1, 195x 7, 7, 7, 7, 4, 3
- BB Row (75% bodyweight):  45x10, 95x8, 135x6, 185x4, 225x2, 195x14, 14, 14, 14, 8, 6
- DB Front Raises:  8x10, 10x8, 12x6, 15x4, 20x2, 25x14, 14, 14, 14, 8, 6

Legs (50 reps), Upper Body and Shoulders (100 reps each) Circuit #2:
- Sumo Deadlift (at bodyweight):  45x5, 95x4, 135x3, 185x2, 225x1, 260x 7, 7, 6, 5, 4, 3, 3
- Bench Press (75% bodyweight): 45x10, 95x8, 135x6, 185x4, 225x2, 195x 14, 14, 12, 10, 8, 6, 6
- DB Lateral Raises:  25x 10, 8, 6, 4, 2, 14, 14, 12, 10, 8, 6, 6

Arms and Shoulders Circuit (100 reps each):
- EZ Bar Curls:  75x 20, 18, 16, 14, 12, 10, 5, 5
- EZ Bar Overhead Extensions:  75x 20, 18, 16, 14, 12, 10, 5, 5
- Band Pull Aparts:  Red Band x 20, 18, 16, 14, 12, 10, 5, 5

Saturday 12.30.17

Rest day.

Friday 12.29.17

Warm Up:
- Dynamic mobility for shoulders and spine
- Crossover Symmetry Activation

Strength Training:
Pull Ups, Seated Overhead Press, Cable Lateral Raise Ciruit (100 reps each):
- Pull Ups:  0x10, 10x8, 20x6, 30x4, 40x2, 10, 9, 8, 7, 6, 5, 5, 5, 4, 4, 4, 3
- Press:  45x10, 75x8, 105x6, 135x4, 165x2, 130x 10, 9, 8, 7, 6, 5, 5, 5, 4, 4, 4, 3
- Lateral Raise:  Blue CS Cord x 10, 8, 6, 4, 2, 10, 9, 8, 7, 6, 5, 5, 5, 4, 4, 4, 3

Arms Superset:
- Skipped due to time

Thursday 12.28.17

Warm Up:
- Crossover Symmetry Activation

Strength Training (Deload):
Deadlift @ 150% bodyweight and Goblet Squats @ 25 (100 reps, 45 ramping up, 55 at rx'd weights):
- Deadlift:  135x9, 185x8, 225x6, 275x6, 315x5, 365x4, 405x3, 255x2, 495x1, 390x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Goblet Squats:  20x9, 30x8, 40x7, 50x6, 60x5, 70x3, 80x3, 90x2, 100x1, 65x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Standing Calf Raises (100 reps for time):
- 0x 20, 18, 16, 14, 12, 10, 10
Time:  4:30-ish

Wednesday 12.27.17

Warm Up:
- Dynamic mobility for shoulders and spine
- Crossover Symmetry Activation

Strength Training (Deload):
Ring Rows, Bar Dips and Lateral Raises (100 reps of each for time):
- Ring Rows:  0x 10, 10, 9, 9, 8, 8, 7, 7, 6, 6, 5, 5, 4, 3, 3
- Bar Dips:  0x sam rep scheme
- Lateral Raises:  30x same rep scheme
Time:  27:37

DB Curls, Skull Crushers, ATYT's (100 reps of each for time):
- DB Curls:  40x 15, 14, 13, 12, 11, 10, 9, 8, 8
- Skull Crushers:  95x same rep scheme
- ATYT's:  Yellow CS Cord x same rep scheme
Time:  26:52

Tuesday 12.26.17

Warm Up:
- Dynamic mobility for hips, spine and hamstrings

Strength Training (Deload):
Back Squats (10-1 at bodyweight):
- 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 365x2, 405x1, 260x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings (superset with each squat set):
- 70x 18, 16, 14, 12, 10, 8, 6, 4, 2, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Finisher:
AMRAP in 5:00 of:
- 5 Push Ups
- 10 Sit Ups
- 15 Air Squats
Score:  4 rounds + 7 squats into round 5.

Monday 12.25.17

Rest day.

Sunday 12.24.17

Cardio:
- 10:00 of jump rope

Core:
AMRAP in 10:00 of:
- 20 Vacuum Trunk Twists
- 20 Banded Good Mornings with Green Band
- 20 2-count Flutter Kicks

Recovery:
- Crossover Symmetry Activation
- Crossover Symmetry Iron Scap
- 100 Lateral Raises each arm with Red CS Cord
- 100 Band Curls each arm with Blue CS Cord
- 100 Reverse Grip Pushdowns with Blue CS Cord

Mobility:
- 20:00 of static stretching for shoulders, lats, and chest

Saturday 12.23.17

Warm Up:
- Vacuum Trunk Twists:  10, 10, 10
- Reverse Hypers:  50x 10, 10, 10
- Hanging Leg Raise:  10, 10, 10

Strength Training:
Front Squats and Biceps:
- Front Squats:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 260x 3, 2, 2
- Barbell Curls:  45x15, 65x15, 85x 15, 14, 14
- DB Hammer Curls:  40x 15, 14, 14
- EZ Bar Reverse Curls:  60x 15, 14, 14

Deadlifts and Triceps:
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Overhead Barbell Tricep Extensions:  45x15, 65x15, 85x 15, 14, 14
- 1-Arm Overhead DB Extensions:  35x 13, 13, 13

Calves and Triceps:
- Donkey Calve Raises:  220x 15, 15, 15
- Reverse Grips Push Downs:  15, 15, 15

Friday 12.22.17

Warm Up:
- Dynamic mobility for shoulders and spine
- Crossover Symmetry Activation

Strength Training:
Vertical Push and Pull Superset #1 (3x5):
- Push Press:  45x5, 95x4, 135x3, 185x2, 225x1, 185x 5, 5, 5
- Weighted Chin Ups:  0x5, 25x4, 50x3, 75x2, 100x1, 50x 5, 4, 4

Vertical Push and Pull Superset #2 (3x10):
- Shoulder Press:  135x 10, 10, 10
- Pull Ups:  0x 10, 8, 7

Upper Back Superset (3x15):
- Trap Bar Shrugs:  262.5x 15, 14, 14
- Band Face Pulls:  Green+Red x 15, 14, 14

Shoulder Shocker Circuit:
- Front Plate Raises:  35x 10, 9, 8
- DB Cuban Press:  20x 10, 9, 8
- DB Lateral Raise:  20x 10, 9, 8
- Band Pull Apart:  Red x 30, 27, 24

Thursday 12.21.17

Recovery Day:

Cardio:
- Skipped but will add jump rope and/or rowing in the future

Recovery Work:
- Crossover Symmetry Activation
- Crossover Symmetry Iron Scap
- Crossover Symmetry Cord Shoulder Pump:  Blue Cord x 10, 10, 10
- Shoulder Mobility Work
- Lower Body Mobility Work

Wednesday 12.20.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Back Squats  and Biceps (3x3 and 3x15):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 2, 2
- Barbell Curls:  45x15, 65x15, 85x 15, 14, 14
- DB Hammer Curls:  40x 15, 14,  14
- Reverse Curls:  60x 15, 14, 14

Sumo Deadlifts and Triceps (3x3 and 3x15):
- Sumo Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Skull Crushers:  45x15, 70x15, 95x 15, 14, 14
- Elbows out DB Extensions:  45x 15, 14, 14

Calves and Triceps (3x15):
- Standing Calf Raises:  5x 15, 15, 15
- Reverse Grip Skull Crushers:  60x 15, 14, 14

Tuesday 12.19.17

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Chest and Back Superset #1 (3x5):
- Bench Press:  45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 262.5x 5, 4, 4 (3-sec negatives)
- Barbell Rows: 45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 262.5x 5, 4, 4

Chest and Back Superset #2 (3x10):
- Dips:  0x 10, 9, 9 (controlled negatives)
- Ring Rows:  0x 10, 9, 9 (rings hip height, feet on a bench)

Traps and Upper Back Superset (3x15):
- Barbell Shrugs (behind the back):  262.5x 15, 14, 14
- Band Face Pulls:  Greeen and Red Band x 15, 14, 14

Shoulders Superset (3x20):
- DB Lateral Raises:  30x 20, 19, 19
- Band Pull Apart:  Blue Band x 20, 19, 19

Monday 12.18.17

Rest day.

Sunday 12.17.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine
- Crossover Symmetry Activation

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 225x1push press, 180x 4, 4, 4, 3
- Band Face Pulls:  Green x 10, 8, 6, 4, 2, 1, 4, 4, 4, 3

Seated BTN Military Press (3x10):
- 135x 10, 9, 9, 2
- Band Pull Aparts:  Red x 10, 9, 9, 2

Shoulders and Biceps Giant Set (3x15):
- Arnold Presses:  50x 12, 12, 12, 9
- DB Lateral Raises:  35x 12, 12, 12, 9
- Barbell Curls:  95x 12, 12, 12, 9

Arms Superset #1(3x15):
- Overhead DB Extensions:  35x 15, 14, 14, 2
- DB Hammer Curls:  40x 15, 14, 14, 2

Arms Superset #2 (3x25):
- Reverse Grip Cable Pushdowns:  115x 24, 23, 23, 5
- Reverse Grip EZ Bar Curls:  50x 24, 23, 23, 5

Saturday 12.16.17

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 5, 4, 4, 2

Pull Ups (3x10 or 30 reps):
- 0x 10, 8, 7, 5

Hammer Strength Pull Downs (parallel grip, 3x15 or 45 reps each):
- 140x 15, 15, 115

Upper Back Superset (3x15 or 45 reps each movement):
- Overhead Shrugs (Smith Machine):  190x 12, 12, 12, 6
- DB Shrugs:  140x 12, 12, 12, 6

Cable Face Pulls (3x20 or 60 reps):
- 100x 18, 18, 18, 6

Friday 12.15.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3):
- 45x 8, 135x 7, 225x 6, 315x 5, 405x 4, 460x 2, 2, 2

Skull Crushers (3x15):
- 45x20, 55x19, 65x18, 75x17, 85x16, 95x 15, 15, 15

Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 260x 2, 2, 2

Elbows Out DB Extensions (3x15):
- 15x20, 20x19, 25x18, 30x17, 35x16, 40x 15, 15, 15

Calf Raises (3x15):
- 0x15, 15, 15

Reverse Grip Skull Crushers (3x15):
- 55x 15, 15, 15

Thursday 12.14.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press and Reverse Flyes (12 120%, then 3x5, then 3x10):
- Warm Ups:  45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 355x1 (slingshot)
- 3x5:  295x 4, 4, 3
- 3x10:  245x 8, 8, 6
- CS Cord Reverse Flyes:  Blue Cord x 8, 7, 6, 5, 4, 3, 2, 1, 4, 4, 3, 8, 8, 6 (between sets)

Dips and DB Lateral Raises (3x15):
- Dips:  12, 12, 9
- DBLR:  35x 12, 12, 9

Wednesday 12.13.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Crossover Symmetry Activation

Strength Training:
Barbell Reverse Lunges (120%, then 3x6):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 228x 1, 190x 6, 6, 6

Barbell Step Ups (20" box, 3x9):
- 80x 9, 9, 9

Barbell Bulgarian Split Squats (3x12):
- 80 x 12, 12, 12

Calf Raises (3x20):
- 0x 20, 18, 18, 4

In between I did some bicep work to make up for missing it yesterday:

- DB Curls:  45x 12, 12, 12, 9
- DB Hammer Curls:  45x 12, 12, 12, 9
- Reverse Curls:  90x 12, 12, 12, 9

Tuesday 12.12.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Barbell Rows (3x5):
- 65x 10, 115x 9, 155x 8, 205x 7, 245x 6, 295x 4, 4, 4, 3

Supinated Grip Barbell Rows (3x10):
- 245x 9, 9, 9, 3

Ring Rows (3x15 or 45 reps, Ringsd at hip height, feet on bench):
- 0x 10, 9, 8, 7, 6, 5

Upper Back Superset (3x10):
- Overhead Shrugs:  195x 9, 9, 9, 3
- Behind the Back Barbell Shrugs:  295x 9, 9, 9, 3
- Band Face Pulls:  Green and Red Band x 9, 9, 9, 3

Standing DB Curls (3x15):
- Ran out of time

EZ Bar Reverse Curls (3x25):
- Ran out of time

Monday 12.11.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Crossover Symmetry Activation

Strength Training:
Sumo Deadlifts (120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 550x 1, 460x 2, 2, 2

Back Squats (120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x2, 405x1, 340x 2, 2, 2

Finisher:
5 rounds of :32 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

Sunday 12.10.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine
- Crossover Symmetry Activation

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 216x1, 180x 4, 4, 3, 3, 1
- CS Cord Reverse Flyes between sets with Blue Cord (same sets and reps)

1-Arm DB Press (3x10):
- 70x 9, 9, 9, 3
- CS Cord Face Pulls between sets with Blue Cord (same sets and reps)

Shoulders Superset (3x15):
- Seated BTN Military Press:  120x 14, 14, 13, 4
- DB Lateral Raises:  35x 14, 14, 13, 4

Triceps and Shoulders Superset (3x15):
- Overhead DB Extensions:  35x 14, 14, 14, 3
- DB Rear Delt Raises:  20x 14, 14, 14, 3

Reverse Grip Cable Pushdowns (3x25):
- Reverse Grip Cable Pushdowns:  115x 23, 23, 23, 9

Saturday 12.09.17

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1-ish, 60x 5, 4, 3, 3

Pull Ups (3x10 or 30 reps):
- 0x 10, 8, 5, 4, 3 (1:00 rest)

Hammer Strength Pull Downs (parallel grip, 3x15 or 45 reps each):
- 140x 15, 15, 14, 1

Upper Back Circuit (3x10 or 30 reps each movement):
- Overhead Shrugs (Smith Machine):  190x 10, 10, 9, 1
- DB Shrugs:  140x 10, 10, 9, 1
- Band Face Pulls:  Green x 10, 10, 9, 1

DB Curls (3x15 or 45 reps):
- 40x 15, 15, 15

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 50x 24, 23, 23, 5

Friday 12.08.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Crossover Symmetry Activation

Strength Training:
Deadlifts (120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 546x 1, 455x 3, 3, 3

Front Squats (120%, then 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 3, 3

Finisher:
5 rounds of :31 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

Thursday 12.07.17

Rest day.

Wednesday 12.06.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (120%, then 3x5):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 355x1 (slingshot), 295x 4, 3, 3
- Band Face Pulls:  Green and Red x 8, 7, 6, 5, 4, 3, 2, 1, 4, 3, 3

Weighted Dips (3x10):
- 50x 10, 9, 9
- Band Face Pulls:  Green and Red x 10, 9, 9

Triceps and Shoulders Giant Set (3x15):
- Skull Crushers: 85x 14, 14, 13, 4
- Elbows Out DB Extensions:  40x 14, 14, 13, 4
- Band Pull Aparts:  Red x 28, 28, 26, 8

Triceps and Shoulders Superset (3x25):
- Reverse Grip Skull Crushers:  55x 24, 24, 23, 4
- DB Lateral Raises:  20x 24, 24, 23, 4

Tuesday 12.05.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Crossover Symmetry Activation

Strength Training:
Barbell Reverse Lunges (120%, then 3x6):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 228x 1, 190x 6, 6, 5

Front Rack Step Ups (20" box, 3x9):
- 80x 9, 9, 8

DB Bulgarian Split Squats (3x12):
- 40's x 12, 12, 11

Finisher:
5 rounds of:
- KB Swings @ 70 lbs for 31 seconds
- 6 seconds rest
- Jump Rope Singles for 31 seconds
- 6 seconds rest

Monday 12.04.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 10

Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- Subbed Hammer Strength Rows:  90x15, 110x15, 130x15

Upper Back Superset (3x10):
- Overhead Shrugs:  190x 10, 10, 10
- Behind the Back Barbell Shrugs:  290x 10, 10, 10
- Band Face Pulls:  Green Band x 10, 10, 10

Standing DB Curls (3x15):
- 40x 15, 15, 15

EZ Bar Reverse Curls (3x25):
- 50x 23, 223, 23, 6

Sunday 12.03.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Crossover Symmetry Activation

Strength Training:
Sumo Deadlifts and Shoulder Press Superset:
- SDL:  45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 545x skipped (no belt), 455x 3, 3, 3
- SP:  45x10, 95x8, 135x6, 160x4, 190x2, 216x 1 (push press), 180x 3, 3, 3, 3, 3

Back Squats and 1-Arm DB Press, then Seated BTN Military Press:
- BS:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 335x 3, 3, 3
- DBP:  70x 9, 9, 8, 4
- SMP:  120x 14, 13, 13, 5

Overhead DB Extensions and DB Lateral Raises:
- OHDBE:  35x 14, 14, 13, 4
- DBLR:  35x 14, 14, 13, 4

Reverse Grip Cable Pushdowns and Rear Delt DB Raises:
- RGTP:  115x 22, 22, 21, 10
- RDDBR:  15x 22, 22, 21, 10

Saturday 12.02.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 4, 4, 3, 3, 1

Wide Grip Pulldowns (3x10 or 30 reps):
- 180x 10, 9, 9, 2

Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 15, 14, 14, 2

Upper Back Circuit (3x10 or 30 reps each movement):
- Overhead Shrugs (Smith Machine):  190x 10, 9, 9, 2
- DB Shrugs:  140x 10, 9, 9, 2
- Band Face Pulls:  Green x 10, 9, 9, 2

DB Curls (3x15 or 45 reps):
- 40x 15, 15, 14, 2

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 50x 23, 23, 22, 7

Friday 12.01.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 540x 1, 455x 3, 3, 2

Front Squats (120%, then 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 3, 2

Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

Thursday 11.30.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (120%, then 3x5):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 355x1 (slingshot), 295x 3, 3, 3
- Band Face Pulls:  Black x 8, 7, 6, 5, 4, 3, 2, 1, 3, 3, 3

Weighted Dips (3x10):
- 50x 10, 9, 8, 3
- Band Face Pulls:  Green x 10, 9, 8, 3

Triceps amd Shoulders Giant Set (3x15):
- Skull Crushers: 85x 14, 13, 13, 5
- Elbows Out DB Extensions:  40x 14, 13, 13, 5
- Band Pull Aparts:  Red x 28, 26, 26, 10

Triceps and Shoulders Superset (3x25):
- Reverse Grip Skull Crushers:  55x 24, 23, 23, 5
- DB Lateral Raises:  20x 24, 23, 23, 5

Wednesday 11.29.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Barbell Reverse Lunges (120%, then 3x6):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 228x 1, 190x 6, 5, 5

Front Rack Step Ups (20" box, 3x9):
- 80x 9, 8, 8

DB Bulgarian Split Squats (3x12):
- 40's x 12, 11, 11

Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

Tuesday 11.28.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 5, 4, 1

Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 9, 1

Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- 0x 9, 8, 7, 6, 5, 5, 5

Upper Back Superset (3x10):
- Behind the Back Barbell Shrugs:  290x 10, 10, 9, 1
- Band Face Pulls:  Green Band x 10, 10, 9, 1

Standing DB Curls (3x15):
- 40x 15, 14, 14, 2

EZ Bar Reverse Curls (3x25):
- 50x 23, 22, 22, 8

Monday 11.17.17

Warm Up:
- Dynamic Mobility for spine, hips, and hamstrings

Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 540x 1, 455x 3, 3, 2

Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 400x 1, 335x 3, 3, 2

Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

Sunday 11.26.17

Rest day.

Saturday 11.25.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Chin Ups and DB Presses:
- WCU:  0x5, 35x4, 70x3, 105x1, 60x 4, 3, 3, 3, 2
- DBP:  40x10, 50x10, 60x10, 70x 9, 8, 8, 5

Pull Ups and Standing Barbell Press:
- PU:  0x 8, 8, 8, 8, 7, 8
- SP:  145x 10, 10, 10

Pull Ups and Behind the Neck Seated Military Press:
- PU:  8, 7, 8
- MP:  120x 13, 13, 13, 6

Overhead Shrugs, DB Shrugs and Parallel Grip Chin Ups:
- OHS:  185x 10, 10, 10
- DBS:  135x 10, 10, 10
- PGCU:  0x 7, 7, 6, 5

DB lateral Raises and Band Pull Aparts:
- DBLR:  30x 15, 15, 15
- BPA:  Red Band x 15, 15, 15

Overhead DB Extensions and Seated DB Curls:
- OHDBE:  35x 14, 13, 13, 5
- SDBC:  35x 14, 13, 13, 5

Reverse Grip Cable Pushdowns and Band Face Pulls:
- RGCP:  115x 22, 21, 20, 12
- BFP:  Green Band x 22, 21, 20, 12

Friday 11.24.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 2, 2

Core Superset (4x10):
- Reverse Hyper:  50x10, 70x10, 90x 10, 110x 10
- GHD Sit Ups:  10, 10, 10, 10

Donkey Calf Raises (3x15):
- 200x 15, 15, 15

Jump Rope:
- 5 rounds of :37 seconds with :30 rest

Thursday 11.23.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (120%, then 3x10):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 354x1 (w/ Slingshot), 230x 10, 10, 10
- Face Pulls:  Orange CS Band x 8, 7, 6, 5, 4, 3, 2, 1, 10, 10, 10
- KB Swings:  70x 10 after each set

Dips (3x15):
- 0 x 15, 15, 15
- Face Pulls:  15, 15, 15
- KB Swings:  70x 10 after each set

Push Ups (narrow grip, 3x15):
- 0 x 15, 15, 15
- Face Pulls:  15, 15, 15
- KB Swings:  70x 10 after each set

Triceps (3x20 each):
- Elbows Out DB Extensions:  40x 20, 20, 20
- Seated Reverse Grip Pulldowns:  Red CS Band x 20, 20, 20
- Seated Face Pulls:  Orange CS Band x 20, 20, 20
- KB Swings:  70x 10 after each set

Shoulders (3x25):
- DB lateral Raises:  20x 25, 25, 25
- Band Reverse Flyes:  Yellow CS Band x 25, 25, 25
- KB Swings:  70x 10 after each set

*23 total sets of kb swings (230 reps)

Wednesday 11.22.17

Rest day.

Tuesday 11.21.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 4, 4

Supinated Grip Barbell Rows (3x10):
- 240x 10, 9, 9

Ring Rows (3x15 or 45 reps, rings 6" over box)):
- 0x 8, 7, 6, 5, 5, 5, 5, 4

Behind the Back Barbell Shrugs (3x15):
- 290x 15, 14, 14

Standing DB Curls (3x15):
- 40x 14, 114, 14, 3

EZ Bar Reverse Curls (3x25):
- 50x 22, 22, 22, 9

Monday 11.20.17

Warm Up:
- Dynamic Mobility for spine, hips, and hamstrings

Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2

Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 395x 1, 335x 3, 2, 2

Jump Rope:
- 5 rounds of :38 seconds and :30 rest

Sunday 11.19.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 210x1, 175x 5, 5, 5
- Band Face Pulls between sets with Green Band (same sets and reps)

1-Arm DB Press (3x10):
- 70x 8, 8, 8, 6
- Band Face Pulls between sets with Green Band (same sets and reps)

Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 15
- Band Face Pulls between sets with Green Band (same sets and reps)

Triceps and Shoulders Superset #1 (3x15):
- Overhead DB Extensions:  35x 13, 13, 13, 6
- DB Lateral raises:  25x 13, 13, 13, 6

Triceps and Shoulders Superset #2 (3x25):
- Reverse Grip Cable Pushdowns:  110x 25, 25, 25
- Band Pull Aparts:  Red Band x 25, 25, 25

Saturday 11.18.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 3, 3, 3, 3, 3 (2:00 rest)

Wide Grip Pulldowns (3x10 or 30 reps):
- 175x 10, 10, 10 (2:00 rest)

Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 12, 12, 12, 9 (2:00 rest)

Upper Back Circuit (3x15 or 45 reps each movement):
- DB High Pulls:  50x 12, 11, 10, 9, 3
- DB Hang Power Cleans:  50x 12, 11, 10, 9, 3
- DB Shrugs:  50x 12, 11, 10, 9, 3 (2:00 rest)

Seated DB Curls (3x15 or 45 reps):
- 40x 14, 14, 13, 4 (1:00 rest)

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 45x 25, 23, 19, 8 (:30 rest)

Friday 11.17.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 306x 1, 255x 2, 2, 2

Jump Rope:
- 5 rounds of :37 seconds with :30 rest

Thursday 11.16.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 60x10, 110x9, 150x 8, 200x7, 240x6, 290x 5, 5, 5
- Band Face Pulls:  Green x 10, 9, 8, 7, 6, 5, 5, 5

Weighted Dips (3x10):
- 50x 9, 8, 7, 6
- Band Face Pulls:  Green x 9, 8, 7, 6

Triceps Superset (3x15):
- Skull Crushers: 85x 13, 13, 13
- Elbows Out DB Extensions:  40x 13, 13, 13
- Band Face Pulls:  Green x 13, 13, 13

Shoulder Superset (3x10 each):
- Iso-Lateral DB Lateral Raises:  25x 8, 7, 6, 5, 4
- DB Lateral Raises:  25x 8, 7, 6, 5, 4

Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 23, 23, 23

Wednesday 11.15.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  50x 5, 100x 4, 140x 3, 190x 2, 230x 1, 190x 5, 5, 5
- KBS:  70x 12, 11, 11, 11, 11, 11

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  80x 8, 8, 8
- KBS:  70x 11, 11, 11

DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS:  40's x 11, 11, 11
- KBS:  70x 11, 11, 11

Jump Rope:
- 5 rounds of singles :36 on, :30 off (add 1 second each week)

Tuesday 11.14.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 4, 4

Supinated Grip Barbell Rows (3x10):
- 235x 10, 10, 10

Landmine Rows (3x15):
- 150x 15, 15, 15

Upper Back Circuit (3x15):
- Hang Sumo DL High Pull:  95x 12, 10, 8
- Hang Muscle Snatch:  95x 12, 10, 8
- Overhead Barbell Shrugs:  95x 12, 10, 8

DB Curls with Fat Gripz (3x15):
- 40x 14, 13, 13, 5

EZ Bar Reverse Curls (3x25):
- 45x 25, 22, 18, 10

Monday 11.13.17

Warm Up:
- Dynamic Mobility for spine, hips, and hamstrings

Strength Training:
Sumo Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2

Shoulder Press (3x10):
- 45x 7, 65x 6, 95x 5, 115x 4, 135x 3, 155x 2, 185x 1, 140x 10, 10, 10 (between sets of deadlifts)

Back Squats (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 365x 2, 390x 1, 335x 2, 2, 2

Push Ups:
- 9x10 (between sets of squats)

Sunday 11.12.17

Rest day.

Saturday 11.11.17

Rest day.

Friday 11.10.17

Rest day.

Thursday 11.09.17

Rest day.

Wednesday 11.08.17

Vacation Workout including:
- Smith Machine Bench Press
- DB Skull Crushers
- Elbows out DB Extensions
- DB Bench Press
- Lots of DB Romanian Deadlifts

Tuesday 11.07.17

Vacation Workout including:
- Pull Ups
- Chin Ups
- DB Curls
- Reverse Curls
- lots of lunges

Monday 11.06.17

Vacation workout including:
- DB Shoulder Press
- Lateral Raises
- DB Triceps Extensions
- Lots of Air Squats
- Reverse Grip Cable Pushdowns

Sunday 11.05.17

Rest day.

Saturday 11.04.17

Warm Up:
- Dynamic mobility drills for the shoulders

Strength Training:
Seated Press with Chin Ups:
- Press:  45x 10, 95x 9, 115x 8, 135x 7, 155x6, 175x4, 185x1, 135x 10, 10, 10
- Chin Ups:  10, 9, 8, 7, 6, 5, 5, 5, 5, 5, 5

Seated Behind the Neck Press with Chin Ups:
- Press:  115x 10, 10, 10
- Chin Ups:  5, 5, 5, 5, 5, 5 (100 total chin ups for the day)

Seated Arnold Press with Lateral Raises:
- Arnold Press:  60x 10, 10, 10
- Lateral Raise:  30x 10, 10, 10

Arm Finisher:
- Overhead DB Extensions:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Seated DB Curls:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 11.03.17

Warm Up:
- Barbell Evil Wheels:  95x 11, 10, 10
- Banded Romanian Deadlifts:  95+Green x 11, 10, 10
- Vacuum Twists:  22, 20, 20

Strength Training:
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 310x 1, 250x 3, 3, 3

Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 525x 1, 450x 3, 3, 3

Standing Calf Raises (3x15):
- 80x 15, 15, 15

Thursday 11.02.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets

Weighted Dips (3x10):
- 45x 10, 10,10
- Band Pull Aparts between sets

Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 15
- Elbows Out DB Extensions:  35x 15, 15, 15
- Band Pull Aparts between sets

Shoulder Superset (rest equal to hold time):
- DB Lateral Raises:  30x 16, 16, 15
- Barbell Overhead Hold:  60x :48, :48, :45

Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 22, 22, 22

Wednesday 11.01.17

Core Warm Up:
- Hollow Rocks:  :30, :30, :30
- Supermans:  :30, :30, :30
- Vacuum Trunk Twists:  :30, :30, :30 (add 1 second each week)

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  45x 9, 95x 8, 135x 7, 185x 6, 6, 6
- KBS:  70x 11, 11, 11, 11, 11, 11

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  75x 9, 9, 9
- KBS:  70x 11, 11, 11

DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS:  35's x 12, 12, 12
- KBS:  70x 11, 11, 11

Jump Rope:
- 5 rounds of singles :35 on, :30 off (add 1 second each week)

Tuesday 10.31.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 285x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 235x 10, 10, 10

Landmine Rows (3x15):
- 150x 15, 15, 15

Behind the Back Barbell Shrugs, Overhead Shrugs, and Snatch Grip Front Raises (3x15):
- BTBBBS:  285x 15, 15, 15
- OHS:  145x 15, 15, 15
- SGFR:  45x 15, 15, 15

DB Curls with Fat Gripz (3x15):
- 40x 13, 13, 13, 6

EZ Bar Reverse Curls (3x25):
- 45x 21, 20, 20, 14

Monday 10.30.17

Warm Up:
Core Circuit (3x10-15):
- Barbell Serratus Crunches:  95x 10, 10, 10
- Band Good Mornings:  Black x 10, 10, 10
- Vacuum Trunk Twists:  10, 10, 10

Strength Training:
Sumo Dealifts (3x2-3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 525x 1, 450x 3, 3, 3

Back Squats (3x2-3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 385x 1, 335x 3, 2, 2

Standing Calf Raises:
- 80x 14, 14, 14

Sunday 10.29.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 5, 4, 1
- Band Pull Aparts:  Blue x 10, 9, 8, 7, 6, 5, 5, 4, 1

1-Arm DB Press (3x10):
- 65x 10, 10, 10
- Band Pull Aparts:  Blue x 10, 10, 10

Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 14, 1
- Band Pull Aparts:  Blue x 15, 15, 14, 1

Triceps Superset (3x10):
- Overhead BB Triceps Extensions:  95x 10, 9, 9, 2
- 1-Arm DB Overhead Extensions:  30x 10, 9, 9, 2
- Band Pull Aparts:  Blue x 20, 18, 18, 4

DB Lateral Raises Drop Sets (3x10 or 30 reps at each weight):
- 35x 10, 9, 8, 3
- 30x 10, 9, 8, 3
- 25x 10, 9, 8, 3
- 20x 10, 9, 8, 3

Reverse Grip Cable Pushdowns (3x25):
- 50x 25, 25, 25

Saturday 10.28.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 90x 2, 115x 1, 60x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 10, 10

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 15, 15, 14, 1
- Cable Face Pulls:  120x 15, 15, 14, 1

Superset #2 (3x15 or 45 reps):
- DB Shrugs:  105x 15, 15, 15 (forgot my straps I did a lighter weight)
- Wide Grip Front Raises:  45x 15, 15, 15

DB Curls with Fat Gripz (3x15 or 45 reps):
- 40x 13, 12, 12, 8

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 45x 20, 20, 20, 15

Friday 10.27.17

Warm Up:
- Barbell Evil Wheels:  100x 10, 10, 10
- Banded Romanian Deadlifts:  100x 10, 10, 10 (red, blue, then green)
- Vacuum Twists:  10, 10, 10

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 3, 3, 3

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 305x 1, 245x 3, 3, 3

Standing Calf Raises (3x15):
- 80x 15, 15, 15

Thursday 10.26.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets

Weighted Dips (3x10):
- 45x 10, 10, 9
- Band Pull Aparts between sets

Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 14
- Elbows Out DB Extensions:  35x 15, 15, 14
- Band Pull Aparts between sets

Shoulder Superset (rest equal to hold time):
- DB Lateral Raises:  30x 16, 15, 15
- Barbell Overhead Hold:  60x :48, :45, :45

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  55x 21, 21, 21

Wednesday 10.25.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 285x 5, 4, 3, 3

Supinated Grip Barbell Rows (3x10):
- 235x 10, 8, 6, 6

Landmine Rows (3x15):
- 150x 15, 12, 9, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Snatch Grip Front Raises (3x15):
- BTBBBS:  285x 15, 12, 9, 9
- OHS:  145x 15, 12, 9, 9
- SGFR:  45x 15, 12, 9, 9

DB Curls with Fat Gripz (3x15):
- 40x 12, 12, 12, 9

EZ Bar Reverse Curls (3x25):
- 40x 25, 25, 25

Tuesday 10.24.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (3x15):
- Barbell Serratus Crunches:  95x 10, 10, 10
- Good Mornings:  45x 10, 95x 10, 135x 10

Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 3, 3, 3

Back Squats (3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 380x 1, 330x 3, 3, 3

Standing Calf Raises:
- 75x 15, 15, 15

Monday 10.23.17

Warm Up:
- Dynamic mobility drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 4, 2
- Band Pull Aparts between sets

1-Arm DB Press (3x10):
- 65x 10, 10, 9, 1
- Band Pull Aparts between sets

Seated Behind the Neck Military Press (3x15):
- 115x 15, 114, 14, 2
- Band Pull Aparts between sets

Triceps and Shoulder Finisher (3x15):
- Overhead DB Triceps Extensions:  35x 15, 14, 14, 2
- DB Lateral Raises:  30x 15, 14, 14, 2

Reverse Grip Cable Pushdowns (3x25):
- 110x 25, 25, 23, 2

Sunday 10.22.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 10, 10 (stay at this weight)

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 15, 14, 14, 2
- Cable Face Pulls:  120x 15, 14, 14, 2

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 20, 19, 19, 2
- Wide Grip Front Raises:  40x 20, 19, 19, 2

DB Curls with Fat Gripz (3x15):
- 35x 15, 15, 15

Cable Reverse Curls (3x15):  
- 40x 25, 20, 20, 5

Saturday 10.21.17

Warm Up:
- Vacuum Twists:  0x 13, 13, 13
- 45 Degree Hip Extensions:  25x 13, 13, 13
- GHD Sit Ups:  10x 13, 13, 13

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 515x 1, 440x 3, 3, 3

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 300x 1, 240x 3, 3, 3

Barbell Reverse Lunges (3x6):
- 45x9, 95x8, 135x7, 185x 6, 6, 5

Quads/ Hamstrings Superset (3x9 each):
- Single Leg Extensions:  90x 9, 9, 9 (:30 rest)
- Single Leg Standing Leg Curls:  60x 9, 8, 8 (:30 rest)

Donkey Calf Raises (3x12):
- 220x 10, 10, 10 (1:00 rest)

Friday 10.20.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 4, 4
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 9, 8, 8
- Band Pull Aparts between sets

Triceps Circuit (3x12 each):
- Dips: 0x 10, 9, 8
- Skull Crushers: 80x 10, 9, 8
- Elbows Out DB Extensions:  35x 10, 9, 8
- Band Pull Aparts:  30, 27, 24 (red band)

Shoulder Superset (:45):
- DB Lateral Raises:  30x 15, 15, 15
- Barbell Overhead Hold:  60x :45, :45, :45

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  55x 20, 20, 20

Thursday 10.19.17

Warm Up:
- Dynamic mobility for hips, hamstrings and spine

Strength Training:
Sumo Deadlifts (3x3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 515x1, 440x 3, 3, 3

Back Squats (3x3):
- 45x 9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 365x2, 375x1, 325x 3, 3, 3

Barbell Rows (3x5):
- 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 280x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 230x 10, 10, 10

Hammer Curls: (3x15):
- 45x 15, 15, 15

Wednesday 10.18.17

Rest day.

Tuesday 10.17.17

Rest day.

Monday 10.16.17

Rest day.

Sunday 10.15.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Shoulder Press and Weighted Chin Ups Superset (3x5):
- SP:  45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 3, 3
- WCU:  0x 5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 3, 3

DB Press and Wide Grip Pull Ups Superset (3x10):
- DBP:  65x 10, 9, 9, 2
- WGPU:  0x 10, 10, 9, 1

Seated BTN Military Press and Parallel Grip Lat Pulldown Superset (3x15):
- MP:  115x 14, 14, 14, 3
- LPD:  165x 14, 14, 14, 3

Wide Grip Front Raise and DB Lateral Raise Superset (3x15):
- WGFR:  50x 15, 15, 15
- DBLR:  35x15, 30x15, 25x15

DB Overhead Extensions and Seated DB Curls Superset (3x15):
- DBOE:  35x 15, 15, 15
- SDBC:  35x 15, 15, 15

Reverse Grip Pushdowns and Reverse Cable Curls Superset (3x25):
- RGP:  110x 25, 25, 25
- RCC:  50x 25, 25, 40x 25

Saturday 10.14.17

Warm Up:
- 45 Degree Hip Extensions:  0x 15, 15, 15
- GHD Sit Ups:  0x 15, 15, 15
- Vacuum Twists:  0x 15, 15, 15

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 510x 1, 435x 3, 3, 3

Front Squats (3x6):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 295x 2, 235x 6, 6, 5

Quads/ Hamstrings Superset (3x9 each):
- Leg Extensions:  180x 9, 9, 9 (Do single legs next time)
- Standing Leg Curls:  55x 9, 9, 9 (each leg)

Donkey Calf Raises (3x12):
- 200x 12, 12, 12

Friday 10.13.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 4, 4, 4
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 8, 8
- Band Pull Aparts between sets

Weighted Dips (3x15):
- 25x 15, 14, 13
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 19, 18
- Elbows Out DB Extensions:  35x 20, 19, 18

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 20, 20, 20
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 25

Thursday 10.12.17

Warm Up:
- Barbell Evil Wheels:  95x 10, 10, 10
- Banded Romanina DL's:  95+ Green Band x 10, 10, 10

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  45x 9, 95x 8, 135x 7, 185x 6, 5, 5
- KBS:  70x 10, 10, 10, 10, 10, 10

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  75x 9, 8, 8
- KBS:  70x 10, 10, 10

DB Bulgarian Split Squats (3x13) superset with KB Swings:
- DBBSS:  35's x 12, 11, 11
- KBS:  70x 10, 10, 10

Jump Rope:
- 5 rounds of singles :30 on, :30 off

Wednesday 10.11.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 280x 5, 4, 3, 3

Supinated Grip Barbell Rows (3x10):
- 230x 10, 8, 6, 6

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  145x 15, 112, 12, 9
- BFP:  Green + Red x 15, 12, 12, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  280x 15
- OHS:  140x 15
- FR:  50x 15

**Got called away for work after the first set of the shrug circuit**

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x Did not do
- DB Curls w/ Fat Gripz:  30x Did not do

Tuesday 10.10.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset:
- Hanging Leg Raises:  10, 10, 10
- Good Mornings:  45x 10, 95x 10, 135x 10

Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 510x 1, 435x 3, 3, 3

Back Squats (3x6):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 370x 1, 320x 6, 6, 5

Standing Calf Raises:
- 75x 15, 15, 14

Monday 10.09.17

Warm Up:
- Dynamic mobility drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 3, 2, 1
- Band Pull Aparts between sets

1-Arm DB Press (3x10):
- 65x 9, 9, 9, 3
- Band Pull Aparts between sets

Seated Behind the Neck Military Press (3x15):
- 115x 14, 13, 13, 5
- Band Pull Aparts between sets

Triceps and Shoulder Finisher (3x20):
- Overhead Triceps Extensions:  85x 19, 18, 18, 5
- DB Lateral Raises:  30x 19, 18, 18, 5

Reverse Grip Cable Pushdowns (3x25):
- 110x 25, 23, 18, 9

Sunday 10.08.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 3, 2, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 9, 9, 2

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 14, 14, 13, 3
- Band Face Pulls:  Green+Red x 14, 14, 14, 3

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 19, 19, 19, 3
- Front Raises (Overhead):  40x 19, 19, 19, 3

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 17, 16, 16, 6, 5
- DB Curls w/ Fat Gripz: 30x 17, 16, 16, 6, 5

Saturday 10.07.17

Warm Up:
- GHD Sit Ups:  2x15, 3x14
- 45 Degree Hip Extensions:  2x15, 3x14

Strength Training:
Deadlifts (3x3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 505x1, 430x 3, 3, 3

Front Squats (3x6):
- 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 290x1, 235x 6, 5, 5

Quads/ Hamstrings Superset (3x9 each):
- Bulgarian Split Squats:  95x 9, 9, 9
- Standing Leg Curls:  50x 9, 9, 9

Donkey Calf Raises (3x15):
- 180x 15, 15, 15

Friday 10.06.17

Rest day.

Thursday 10.05.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 4, 4, 3
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 8, 7
- Band Pull Aparts between sets

Weighted Dips (3x15):
- 25x 14, 14, 14
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 18, 18
- Elbows Out DB Extensions:  35x 20, 18, 18

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 20, 20, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 23

Wednesday 10.04.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 225x 10, 10, 10

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 15, 15
- BFP:  Green + Red x 15, 15, 15

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  275x 15, 15, 15
- OHS:  135x 15, 15, 15
- FR:  45x 15, 15, 15

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 17, 16, 16, 6, 5
- DB Curls w/ Fat Gripz:  30x 17, 16, 16, 6, 5

Tuesday 10.03.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 505x 1, 430x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 370x 1
- Work Sets:  320x 6, 5, 5

Hanging Leg Raises (3x10):
- 10, 10, 9 (superset with squat work sets)

Barbell Step Ups (20" box, 3x9):
- 95 x 9, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 75x 15, 14, 14 (superset with step ups)

Monday 10.02.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 5, 5
- Band Pull apart between sets

After that I just did a bunch of high rep pump work for shoulders and triceps due to working out at home and not having access to what I needed.

Sunday 10.01.17

Warm up:
- GHD Sit Ups:  1x15, 4x14
- 45 Degree Hip Extensions:  1x15, 4x14

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 500x 1, 425x 3, 3, 3

Front Squats (3x6):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 285x 1, 235x 5, 5, 5

Single Leg Extensions (100 reps, :30 rest):
- 60x 7x13, 1x9

Single Leg Standing Leg Curls (100 reps, :30 rest):
- 30x 7x13, 1x9

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 20, 18, 16, 6

Saturday 9.30.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 5, 5

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 9, 3

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 14, 14, 13, 4
- Band Face Pulls:  Green+Red x 14, 14, 13, 4

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 19, 19, 18, 4
- Front Raises (Overhead):  40x 19, 19, 18, 4

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 16, 6, 6
- DB Curls w/ Fat Gripz: 30x 16, 16, 16, 6, 6

Friday 9.29.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 3, 3, 3, 2
- Band Face Pulls between sets

Slingshot Bench Press (3x10):
- 290x 8, 7, 7
- Band Face Pulls between sets

Weighted Dips (3x15):
- 25x 14, 14, 13
- Band Face Pulls between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 18, 17
- Elbows Out DB Extensions:  35x 20, 18, 17

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 20, 19, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 22

Thursday 9.28.17

Rest day.

Wednesday 9.27.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 5, 4, 1

Supinated Grip Barbell Rows (3x10):
- 225x 10, 10, 8, 2

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 15, 12, 4
- BFP:  Green + Red x 15, 15, 12, 4

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  275x 15, 15, 12, 4
- OHS:  135x 15, 15, 12, 4
- FR:  45x 15, 15, 12, 4

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 16, 6, 6
- DB Curls w/ Fat Gripz:  30x 16, 16, 16, 6, 6

Tuesday 9.26.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 500x 1, 425x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 370x 1
- Work Sets:  320x 5, 5, 5

Hanging Leg Raises (3x10):
- 10, 9, 9 (superset with squat work sets)

Barbell Step Ups (20" box, 3x9):
- 95 x 8, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 70x 15, 15, 15 (superset with step ups)

Monday 9.25.17

Rest day.

Sunday 9.24.17

Warm Up:
- 45 Degree Hip Extensions:  5x14
- GHD Sit Ups 5x14

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 5, 4, 1

Donkey Calf Raises:
- 140x 4x25

Standing Leg Curls:
- 30x 2x25, 20x 2x25

1-Arm DB Press (3x10 or 30 reps):
- 65x 9, 9, 8, 4

Leg Extensions:
- 120x 4x25

Seated BTN Military Press (3x15 or 45 reps):
- 115x 13, 13, 13, 6

Romanian Deadlifts:
- 195x 2x25, 145x 2x25

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  85x 18, 18, 18, 6
- DB Lateral Raises:  :  30x 18, 18, 18, 6

Hack Squats:
90x 4x25

Reverse Grip Cable Pushdowns (3x25 or 75 reps, :30 rest):
- 110x 25, 22, 17, 11

Saturday 9.23.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 8, 4

Superset #1 (3x15 or 45 reps each):
- Banded Parallel Grip Chin Ups:  14, 13, 13, 5
- Band Face Pulls:  Green+Red x 14, 13, 13, 5

Superset #2 (3x20 or 60 reps):
- Trap Bar Shrugs:  280x 19, 18, 18, 5
- Front Raises (Overhead):  40x 19, 18, 18, 5

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 15, 7, 6
- DB Curls w/ Fat Gripz: 30x 16, 16, 15, 7, 6

Friday 9.22.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 420x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 280x 1, 230x 6, 6, 6

Hanging Leg Raises:
- 9, 9, 9 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 9, 9, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 15, 15, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 14, 14
- Banded Barbell Hip Thrusts:  135x 14, 14, 14

Thursday 9.21.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 3, 2, 2, 2, 2
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 7, 6
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 14, 12, 5
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 20, 18, 16, 6
- Elbows Out DB Extensions:  35x 20, 18, 16, 6

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 19, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 21, 4

Wednesday 9.20.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 4, 4, 2

Supinated Grip Barbell Rows (3x10):
- 225x 10, 8, 8, 4

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 12, 12, 6
- BFP:  Green + Red x 15, 12, 12, 6

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  225x 15, 12, 12, 6 (no straps)
- OHS:  135x 15, 12, 12, 6
- FR:  45x 15, 12, 12, 6

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 15, 7, 6
- DB Curls w/ Fat Gripz:  30x 16, 16, 15, 7, 6

Tuesday 9.19.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 420x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  315x 6, 6, 6

Hanging Leg Raises (3x10):
- 9, 9, 9 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 45's x 8, 8, 7 (superset with calf raises)

Standing Calf Raises:
- 70x 15, 15, 14 (superset with step ups)

Glutes Superset:
- Band Hip Abduction:  14, 14, 14
- Banded Barbell Hip Thrusts:  135x 14, 14, 14

Monday 9.18.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 4, 4, 2
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 65x 9, 8, 8, 5
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 110x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  85x 18, 18, 18, 6
- DB Lateral Raises:  :  30x 18, 18, 18, 6

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 110x 25, 22, 17, 11

Sunday 9.17.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each in 5 sets):
- 45 Degree Hip Extensions:  13, 13, 13, 13, 13
- GHD Sit Ups:  13, 13, 13, 13, 13

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 19, 17, 15, 9

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 8x12, 1x4

Single Leg Extensions (100 reps, :30 rest):
- 60x 8x12, 1x4

Romanian Deadlifts (100 reps, 1:00 rest):
- 215x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 165x 10x10

Glutes Finisher (100 reps each, minimal rest):
- Banded Hip Abduction:  5x20

- Frog Pumps:  45x 5x20

Saturday 9.16.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 8, 8, 5

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 13, 13, 13, 6
- Band Face Pulls:  Green+Red x 13, 13, 13, 6

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 18, 18, 18, 6
- Front Raises (Overhead):  40x 18, 18, 18, 6

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 14, 7, 7
- DB Curls w/ Fat Gripz: 30x 16, 16, 14, 7, 7

Friday 9.15.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 490x 1, 415x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 276x 1, 230x 6, 6, 5

Hanging Leg Raises:
- 9, 9, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 9, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 15, 14, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 14, 13
- Banded Barbell Hip Thrusts:  135x 14, 14, 13

Thursday 9.14.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 5, 5, 5
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 9, 6, 5
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 13, 12, 6
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 19, 17, 15, 9
- Elbows Out DB Extensions:  35x 19, 17, 15, 9

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 19, 18
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 20, 5

Wednesday 9.13.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 4, 4, 4, 3

Supinated Grip Barbell Rows (3x10):
- 225x 8, 8, 8, 6

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 12, 12, 12, 9
- BFP:  Green + Red x 12, 12, 12, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  225x 12, 12, 12, 9 (no straps)
- OHS:  135x 12, 12, 12, 9
- FR:  45x 12, 12, 12, 9

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 13, 8, 7
- DB Curls w/ Fat Gripz:  30x 16, 16, 13, 8, 7

Tuesday 9.12.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 490x 1, 415x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  315x 6, 6, 5

Hanging Leg Raises (3x10):
- 9, 9, 8 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 45's x 8, 7, 7 (superset with calf raises)

Standing Calf Raises:
- 70x 15, 14, 14 (superset with step ups)

Glutes Superset:
- Band Hip Abduction:  14, 14, 13
- Banded Barbell Hip Thrusts:  135x 14, 14, 13

Monday 9.11.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 4, 4, 4, 3
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 65x 8, 8, 8, 6
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 105x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  85x 18, 18, 12, 12
- DB Lateral Raises:  :  30x 18, 18, 12, 12

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 105x 25, 25, 25

Sunday 9.10.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each in 5 sets):
- 45 Degree Hip Extensions:  13, 12, 12, 12, 12
- GHD Sit Ups:  13, 12, 12, 12, 12

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 18, 16, 14, 12

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 9x11, 1x1

Single Leg Extensions (100 reps, :30 rest):
- 60x 9x11, 1x1

Romanian Deadlifts (100 reps, 1:00 rest):
- 210x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 160x 10x10

Glutes Finisher (100 reps each, minimal rest):
- Banded Hip Abduction:  5x20
- Frog Pumps:  40x 5x20

Saturday 9.09.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Chin Ups + Pull Downs (50 reps):
- CU'd:  0x 10, 7, 7, 6, 6,
- PD's:  205x 0, 3, 3, 4, 4

Wide Grip Pull Ups + Pull Downs (75 reps):
- PU's:  0x 6, 5, 5, 5, 5
- PD's:  160x 9, 10, 10, 10, 10

Parallel Grip Pull Downs + Band Face Pulls (100 reps of each):
- Lat Pulldowns (parallel grip):  145x 20, 20, 20, 20, 20
- Band Face Pulls:  Blue Band x 20, 20, 20, 20, 20

Overhead Shrugs + Front Plate Raises (125 reps):
- OHS:  135x 25, 25, 25, 25, 25
- FPR:  25x 25, 25, 25, 25, 25

Biceps Superset (150 rep total):
- EZ Bar Reverse Curls:  40x 15, 15, 15, 15, 15
- DB Curls:  25x 15, 15, 15, 15, 15

Friday 9.08.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 485x 1, 410x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 276x 1, 230x 6, 5, 5

Hanging Leg Raises:
- 9, 8, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 8, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 14, 14, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 13, 13
- Banded Barbell Hip Thrusts:  135x 14, 13, 13

Banded KB Swings:
- 70 + Red Band x 50 (37-13)

Thursday 9.07.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (5x10):
- 45x 13, 95x 11, 135x 9, 185x 7, 225x 5, 275x 3, 315x 1, 225x 10, 10, 10, 10, 10
- Band Pull Aparts between sets

Slingshot Bench Press (5x15):
- 225x 15, 15, 14, 13, 12
- Band Pull Aparts between sets

Dips (5x max, 1:00 rest):
- 0x 13, 10, 9, 7, 5
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 18, 18, 16
- Elbows Out DB Extensions:  35x 18, 18, 16

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 19, 18, 18
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 22, 21

Wednesday 9.06.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (5x10):
- 45x 30, 95x 25, 135x 20, 185x 15, 225x 10, 10, 10, 10, 10

Barbell Rows (5x 15):
- 185x 15, 15, 15, 15, 15

Landmine Rows with Band Face Pulls (5x 20):
- LMR:  100x 20, 20, 20, 20, 20
- BFP:  Blue x 20, 20, 20, 20, 20

Behind the Back Barbell Shrugs with Front Raises (5x 25):
- BTBBBS:  255x 25, 25, 25, 25, 25
- FR:  25x 25, 25, 25, 25, 25

Arms Superset (1:00 rest):
- EZ Bar Reverse Curls:  40x 15, 15, 15, 15, 15
- Seated DB Curls:  30x15, 30x 15, 25x 15, 20x 15, 20x 15

Tuesday 9.05.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 485x 1, 410x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  315x 6, 5, 5

Hanging Leg Raises (3x10):
- 9, 8, 8 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 45's x 7, 7, 7 (superset with calf raises)

Standing Calf Raises:
- 70x 14, 14, 14 (superset with step ups)

Glutes Superset:
- Band Hip Abduction:  14, 13, 13
- Banded Barbell Hip Thrusts:  135x 14, 13, 13

Banded KB Swings:
- 70 + Red Band x 50 (37-13)

Monday 9.04.17

Rest day.

Sunday 9.03.17

Warm Up Circuit:
- 45 Degree Hip Extensions:  6x 10
- GHD Sit Ups:  6x 10
- Push Ups:  6x 10

Strength Training:
Legs and Shoulders Giant Set:
- Hack Squat Machine:  155x 5x 10
- Rear Delt Raises:  20x 5x10
- Lateral Raises:  20x 5x10
- Front Raises:  20x 5x10

Legs and Shoulders Super Set #1:
- Hack Squat Machine:  155x 5x10
- 1-Arm DB Presses:  50x 5x10

Legs and Shoulder Super Set #2:
- Romanian Deadlifts:  205x 5x10
- Seated BTN Military Press:  95x10, 100x10, 105x10, 110x10, 115x10

Legs and Shoulders Superset #3:
- Romanian Deadlifts:  205x 5x10
- Seated Shoulder Press:  95x10, 100x10, 105x10, 110x10, 115x10

Legs and Triceps Superset #1:
- Leg Extensions:  100x 5x20
- Overhead Barbell Extensions:  95x 5x10

Legs and Triceps Superset #2:
- 1-Leg Standing Leg Curls:  20x 5x20
- 1-Arm DB Overhead Extensions:  35x 5x10

Legs and Triceps Superset #3:
- Donkey Calf Raises:  140x 20, 120x 20, 100x20, 80x 20, 60x 20
- Reverse Grip Cable Pushdowns:  120x10, 125x 10, 130x 10, 135x 10, 140x 10, 100x 25

Saturday 9.02.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 4, 4, 4, 3

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 8, 8, 8, 6

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 15, 15, 15
- Band Face Pulls:  Green+Orange x 15, 15, 15

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 20
- Front Plate Raises (Overhead):  35x 20, 20, 20

Seated DB Curls with Fat Gripz (60 reps, rest :30):
- 30x 20, 17, 14, 9

EZ Bar Reverse Curls (75 reps, rest :30):
- 35x 25, 21, 17, 12

Banded KB Swings:
- 53 + Blue Band x 50 (35-15)

Friday 9.01.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 480x 1, 405x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 5, 5, 5

Hanging Leg Raises:
- 8, 8, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 40x 9, 9, 9 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 65x 15, 15, 15 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  15, 13, 11
- Banded Barbell Hip Thrusts:  135x 15, 13, 11

Banded KB Swings:
- 70 + Red Band x 50 (36-14)

Thursday 8.31.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 5, 5, 4, 1
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 10, 8, 2
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 13, 13, 12, 7
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps, 1:00 rest):
- Skull Crushers: 80x 18, 18, 15, 9
- Elbows Out DB Extensions:  30x 20, 20, 20

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 18, 18, 118
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  45x 25, 25, 25

Wednesday 8.30.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 5, 5, 5

Barbell Rows (3x10 or 30 reps):
- 220x 10, 10, 10

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  130x 15, 15, 15
- BFP:  Green and Orange x 15, 15, 15

Behind the Back Barbell Shrugs with Front Raises (3x20 or 60 reps):
- BTBBBS:  320x 20, 20, 20
- FR:  40 x 20, 20, 20

Barbell Curls with Fat Gripz (60 reps, :30 rest):
- 70x 20, 15, 10, 8, 7

EZ Bar Reverse Curls (75 reps, :30 rest):
- 35x 25, 25, 25

Tuesday 8.29.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 480x 1, 405x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  315x 5, 5, 5

Hanging Leg Raises (3x10):
- 8, 8, 8 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 40's x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 65x 15, 15, 15 (superset with step ups)

Glutes Superset:
- Hip Abduction:  Hip Circle:  12, 12, 12
- Banded Glute Bridges:  Purple Band x 12, 12, 12

Banded KB Swings (50 reps):
- 70+ Red Band x 50 reps (35-15, :15 rest)

Monday 8.28.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 155x 7, 165x 5, 5, 5
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 10, 10, 10
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 100x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  80x 20, 20, 20
- DB Lateral Raises:  :  25x 20, 20, 20

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 25, 25

Sunday 8.27.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each, :30 rest):
- 45 Degree Hip Extensions:  10, 10, 10, 10, 10
- GHD Sit Ups:  10, 10, 10, 10, 10

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 19, 17, 15, 13, 11, 5

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 10x10 each leg

Single Leg Extensions (100 reps, :30 rest):
- 60x 10x10 each leg

Romanian Deadlifts (100 reps, 1:00 rest):
- 200x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 150x 10x10

Banded KB Swings (100 reps, :30 rest):
- 53 + Red Band x 50, 30, 20

Saturday 8.26.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 25x 4, 50x 3, 75x 2, 100x 1, 50x 5, 5, 5

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 8, 8, 7, 7

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 15, 14, 14, 2
- Band Face Pulls:  Green+Orange x 15, 14, 14, 2

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 18, 2
- Front Plate Raises (Overhead):  35x 20, 20, 18, 2

Seated DB Curls with Fat Gripz (60 reps, go to failure, rest :30, keep going until 60):
- 30x 20 first set, 4 sets to get to 60

EZ Bar Reverse Curls (75 reps, go to failure, rest :30, keep going until 60):
- 35x 25 first set, 4 sets to get to 75

Friday 8.25.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 475x 1, 405x 3, 2, 2

Front Squats (3x6 or 18 reps):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 295x 1, 230x skipped due to tweaked back

Hanging Leg Raises:
- 10, 10, 10 (supported on elbows, not hanging from the bar)

Bulgarian Split Squats (3x9):
- 40x 9, 8, 8 (superset with calf raises)

Standing Calf Raise Machine (3x15 or 45 reps):
- 195x 15, 15, 15 (superset with split squats)

45 Degree Hip Extensions:
- 0x 10, orange band x 10, red band x 10, blue band x 10, green band x 10

Tri-set:
- Walking Lunges:  3x 15 each leg
- Hip Circle Walks:  15 steps forward, 15 steps backward
- Hip Circle Side Steps:  15 steps right, 15 steps left

Glutes Finisher:
- Band Hip Abduction:  15, 15, 15
- Band Hip Thrusts on a Bosu Ball:  15, 15, 15

KB Swings:
- Skipped due to low back pain

Thursday 8.24.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 5, 4, 4, 2
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 10, 8, 8, 4
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 13, 12, 12, 8
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 20
- Elbows Out DB Extensions:  30x 20, 20, 20

Shoulder Finisher:
- DB Lateral Raises:  25x 18, 18, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  40x 25, 25, 25

Wednesday 8.23.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 4, 4, 4, 3

Barbell Rows (3x10 or 30 reps):
- 220x 9, 9, 9, 3

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  130x 14, 14, 14, 3
- BFP:  Green and Orange x 14, 14, 14, 3

Behind the Back Barbell Shrugs with Front Raises (3x20 or 60 reps):
- BTBBBS:  320x 18, 18, 18, 6
- FR:  40 x 18, 18, 18, 6

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 18, 2

EZ Bar Reverse Curls (3x25 or 75 reps):
- 30x 25, 25, 25

Tuesday 8.22.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 475x 1, 405x 3, 2, 2

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  310x 6, 5, 5

Hanging Leg Raises (3x10):
- 8, 8, 7 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 40's x 9, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 60x 15, 15, 15 (superset with step ups)

Glutes Superset:
- Hip Abduction:  Hip Circle:  12, 12, 11
- Banded Glute Bridges:  Purple Band x 12, 12, 11

KB Swings (50 reps):
- 70+ Orange Band x 50 reps unbroken

Monday 8.21.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 80x 9, 115x 8, 150x 7, 165x 5, 5, 4, 1
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 10, 10, 9, 1
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 100x 14, 14, 14, 3
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 20, 20
- DB Lateral Raises:  :  25x 20, 20, 20

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 25, 20, 5

Sunday 8.20.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Hack Squat Machine (100 reps, 1:00 rest):
- 145x 10x10 (switch to leg extensions first)

Leg Extensions (100 reps, 30 seconds rest):
- 125x 10x10 (switch to single leg)

Romanian Deadlifts (100 reps, 1:00 rest):
- 195x 10x10 (leg curls first next time)

Standing Leg Curls (100 reps per leg, 30 seconds rest):
- 25x 10x10 (do before RDL's next week)

Donkey Calf Raises (100 reps):
- 160x 20, 18, 16, 14, 12, 10, 10

Core Superset (work up to 100 reps each, minimal rest):
- GHD Sit Ups:  10, 10, 10
- 45 Degree Hip Extensions:  10, 10, 10

Saturday 8.19.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 25x 4, 50x 3, 75x 2, 100x 1, 50x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 8, 7, 7, 7, 1

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 14, 14, 14, 3
- Band Face Pulls:  Green+Orange x 14, 14, 14, 3

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 17, 3
- Front Plate Raises (Overhead):  35x 20, 20, 17, 3

Seated Incline DB Curls with Fat Gripz (60 reps):
- 30x 18, 17, 17, 8

EZ Bar Reverse Curls (3x25 or 75 reps):
- 30x 25, 25, 25

Friday 8.18.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Hip Circle Walks

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 470x 1, 400x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 230x 5, 5, 5

Hanging Leg Raises:
- 8, 7, 7 (superset with front squats)

Bulgarian Split Squats (3x9):
- 40x 8, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 60x 15, 15, 15 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  15, 15, 12
- Band Hip Thrusts:  15, 15, 12

KB Swings:
- 70x 50

Thursday 8.17.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 55x 10, 105x 9, 145x 8, 195x 7, 235x 6, 285x 4, 4, 4, 3
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 285x 8, 8, 8, 6
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 12, 12, 12, 9
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 18, 2
- Elbows Out DB Extensions:  30x 20, 20, 18, 2

Shoulder Finisher:
- DB Lateral Raises:  25x 18, 17, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  35x 25, 25, 25

Wednesday 8.16.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 265x 5, 5, 5

Barbell Rows (3x10 or 30 reps):
- 215x 10, 10, 10

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  125x 15, 15, 15
- BFP:  Green x 15, 15, 15

Behind the Back Barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS:  315x 20, 20, 20
- FPR:  35 x 20, 20, 20

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 17, 3

EZ Bar Reverse Curls with Fat Gripz (3x25 or 75 reps):
- 25x 25, 25, 25

Tuesday 8.15.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Sumo Dealifts (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 400x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  310x 5, 5, 5

Hanging Leg Raises (3x10):
- 8, 7, 7 (superset with squat work sets)

DB Step Ups (20" box, 3x9):
- 40's x 8, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 60x 15, 15, 14 (superset with step ups)

Glutes Superset:
- Hip Abduction:  Hip Circle:  12, 12, 10
- Banded Glute Bridges:  Purple Band x 12, 12, 10

Monday 8.14.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 80x 9, 115x 8, 150x 7, 165x 5, 4, 4, 2
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 10, 9, 9, 2
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 95x 15, 15, 15
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 20, 19, 1
- DB Lateral Raises:  :  25x 20, 20, 19, 1

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 24, 19, 7

Sunday 8.13.17

Rest day.

Saturday 8.12.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 25x 4, 50x 3, 75x 2, 100x 1, 50x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 7, 7, 7, 7, 2

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 14, 14, 13, 4
- Band Face Pulls:  Green+Orange x 14, 14, 13, 4

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 16, 4
- Front Plate Raises (Overhead):  35x 20, 20, 16, 4

Seated Incline DB Curls with Fat Gripz (60 reps):
- 30x 18, 17, 16, 9

Cable Reverse Curls with Push Ups (3x25 or 75 reps):
- CRC:  30x 25, 25, 20, 5
- PU:  25, 25, 20, 5

Friday 8.11.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Hip Circle Walks

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 395x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 6, 6

Hanging Leg Raises:
- 7, 7, 7 (superset with front squats)

Bulgarian Split Squats (3x9 or 27 reps):
- 40x 8, 8, 7, 4 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 60x 15, 14, 14, 2 (superset with split squats)

Barbell Hip Thrusts (3x12 or or 36 reps):
- 275x 12, 12, 12

Thursday 8.10.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 50x 10, 100x 9, 140x 8, 190x 7, 230x 6, 280x 5, 5, 5
- Band Pull Aparts between sets

Slingshot Bench Press (3x10 or 30 reps):
- 280x 10, 10, 10
- Band Pull Aparts between sets

Weighted Dips (3x15 or 45 reps):
- 25x 14, 12, 10, 9
- Band Pull Aparts between sets

Triceps Superset (3x20 or 60 reps):
- Skull Crushers: 75x 20, 20, 17, 3
- Elbows Out DB Extensions:  30x 20, 20, 17, 3

Shoulder Finisher:
- DB Lateral Raises:  25x 17, 17, 17
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps):
- Reverse Grip Skull Crushers:  30x 25, 25, 25

Wednesday 8.09.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 265x 5, 5, 4, 1

Barbell Rows (3x10 or 30 reps):
- 215x 10, 10, 8, 2

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  125x 15, 15, 12, 3
- BFP:  Green x 15, 15, 12, 3

Behind the Back Barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS:  315x 20, 20, 16, 4
- FPR:  35 x 20, 20, 16, 4

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 16, 4

EZ Bar Reverse Curls with Fat Gripz (3x25 or 75 reps):
- 20x 25, 25, 25

Tuesday 8.08.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Sumo Dealifts (3x3 or 9 reps):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 465x 1, 395x 3, 3, 3

Back Squats (3x6 or 18 reps):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (between Sumo sets)
- Work Sets:  305x 6, 6, 6

Hanging Leg/Knee Raises (3x10):
- 7/3, 7/3, 7/3 (superset with squat work sets)

DB Step Ups (20" box, 3x9 or 27 reps):
- 40's x 8, 8, 7, 4 (superset with calf raises)

Standing Calf Raises:
- 60x 14, 14, 14, 3 (superset with step ups)

Band Hip Abduction to Band Hip Thrusts (3x12 or 36 reps):
- Hip Circle and Purple Band x 12, 10, 8, 6

Monday 8.07.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 80x 9, 115x 8, 150x 7, 165x 4, 4, 4, 3
- Band Pull apart between sets

1-Arm DB Press (3x10 or 30 reps):
- 60x 9, 9, 9, 3
- Band Pull Aparts between sets

Seated BTN Military Press (3x15 or 45 reps):
- 95x 15, 15, 14, 1
- Band Pull Aparts between sets

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Seated Overhead Barbell Extensions:  75x 20, 19, 19, 2
- DB Lateral Raises:  :  25x 20, 19, 19, 2

Reverse Grip Cable Pushdowns (3x25 or 75 reps):
- 100x 25, 23, 18, 9

Sunday 8.06.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Superset #1 (100 reps each):
- Hack Squat Machine:  140x 10x10
- Leg Extensions:  120x 10x10

Superset #2 (100 reps each):
- Romanian Deadlifts:  195x 10x10
- Standing Leg Curls:  20x 10x10

Donkey Calf Raises (100 reps):
- 200x 20, 180x 20, 160x 20, 140x 20, 120x 20

Glutes Superset (100 reps each):
- Lying Banded Hip Abduction:  5x 20
- Banded Glute Bridges:  5x 20