Saturday 8.31.19

Warm Up:
Single Arm Shoulder Warm Up:
- DB High Pull: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x6
- DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x6

Strength Training:
Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 165x10, 195x9, 215x 8, 8, 7, 6, 5
- DB Chest Supported Rows: 70's x 3x10, 65's x 7x10

Arms Superset:
- Overhead Barbell Triceps Extensions: 80x 1x10, 75x 4x10
- Barbell Curls: 80x 1x10, 75x 4x10

Friday 8.30.19

Warm Up:

- None

Strength Training:

Quads, Hamstrings, and Core Circuit:

- KB Bulgarian Split Squats: 35x 6x10, 26x 4x10 (each leg)

- DB Romanian Deadlift Shrugs: 65's x 6x10, 60's x 4x10

Front Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  65x9, 115x7, 155x5, 205x3, 245x1
- Standing Calf Raises: 10x 3x10, 5x 2x10

Front Squat Work Sets:
- Squats:  205x 5x5

Core Circuit:
- Dip Support Pikes: 0x 6, 6, 6, 6, 6
- Barbell Serratus Crunches: 75x 10, 10, 10, 10, 10
- Vacuum Trunk Twists: 20, 20, 20, 20, 20

Thursday 8.29.19

Warm Up:
Single Arm Shoulder Warm Up:
- DB High Pull: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x5
- DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x5

Strength Training:
Push/ Pull Superset:
- Dips: 5x 2x10, 0x 8x10
- Pull Ups/ Fat Man Pull Ups: 2/8, 2/8, 1/9, 1/9, 1/9 (superset with first 5 sets of dips)
- Ring Face Pulls: 5x10 (superset with last 5 sets of dips)

Arms Superset:
- Incline DB Skull Crushers: 40's x 1x10, 40/35's x 6/4, 35's x 3x10
- KB Spider Curls: 35's x 10, 35/26's x 6/4, 26's x 3x10

Shoulder Pyramid Finisher:
- 5's x10, 10's x9, 15's x8, 20's x7, 25's x6, 30's x5, 35's x4, 40's x3, 45's x2, 50's x1, then back down to 5's x10

Wednesday 8.28.19

Rest day due to work.

Tuesday 8.27.19

Warm Up:
- DB Y Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Swings: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Face Pulls: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Lateral Raises: 10's x10, 15's x10, 20's x10, 25's x 5

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 30x10, 3 x10, 40x10, 45x10
- 1-Arm DB Press: 30x10, 3 x10, 40x10, 45x10

Push/ Pull Superset:
- Reverse Grip Bench Press: 45x13, 75x12, 105x11, 135x10, 165x9, 185x 8, 7, 6, 5, 4
- Chest Supported DB Rows: 70's x 3x10, 65's x 7x10

Arms Superset:
- Decline KB Skull Crushers: 44's x 1x10, 44/35's x 5/5, 35's x 3x10
- Lean Away DB Curls: 35x 2x10, 30x 3x10

Monday 8.26.19

Warm Up:

- None

Strength Training:

Hamstrings and Quads Superset:

- 1-Leg KB RDL's: 35x 6x10, 26x 4x10 (each leg)

- Goblet Squats: 65x 6x10, 60x 4x10

Deadlift Warm Ups and Donkey Calf Raises Superset:

- Deadlifts::  60x9, 150x7, 240x5, 330x3, 420x1

- Donkey Calf Raises:  120x 3x10, 100x 2x10

Deadlift Work Sets:
- Deadlifts:  330x 5x5

Core Circuit:
- Skipped for time

Sunday 8.25.19

Warm Up:
- None

Accessory Work:
Upper Back Superset:
- DB Shrugs: 135's x 5x10
- Overhead Plate Raises: 45x 5x10

Shoulders Superset:
- Cable Face Pulls: 105x 5x10
- Overhead DB Lateral Raises: 15's x 5x10

Arms Circuit:
- DB Skull Crushers: 35's x 5x10
- Elbow Out Extensions: 35's x 5x10
- Crossbody Alternating Hammer Curls:3 5's x 5x10

Arms Finisher:
- Single Arm Reverse Grip Cable Pushdowns: 45x 5x10
- Lean Away KB Curls: 26x 5x10

Saturday 8.24.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25x10, 30x10, 35x10, 40x10, 45x10
- 1-Arm DB Press: 25x10, 30x10, 35x10, 40x10, 45x10

Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 165x10, 195x9, 215x 8, 7, 6, 5, 4
- DB Chest Supported Rows: 70's x 2x10, 65's x 8x10

Arms Superset:
- Overhead Triceps Extensions: 75x 5x10
- Barbell Curls: 75x 5x10

Friday 8.23.19

Warm Up:

- None

Strength Training:

Quads and Hamstrings Superset:

- Bulgarian Split Squats: 35x 5x10, 26x 5x10

- DB Romanian Deadlift Shrugs: 65's x 5x10, 60's x 5x10

Back Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  120x9, 160x7, 210x5, 250x3, 300x1 (3-second negatives, 1-second pause)

- Calf Raises:  10x 2x15, 5x 3x15

Back Squat Work Sets:
- Squats:  250x 5x5

Core Circuit:
- Serratus Crunches: 35's x 5x10
- Flutter Kicks: 5x15 (2-count)
- vacuum Trunk Twists: 5x20

Thursday 8.22.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25x10, 30x10, 35x10, 40x10, 45x10
- 1-Arm DB Press: 25x10, 30x10, 35x10, 40x10, 45x10

Push/ Pull Superset:
- Dips: 5x 1x10, 0x 9x10
- Pull Ups: 2x2, 8x1
- Fat Man Pull Ups: 2x8, 8x9

Arms Superset:
- Incline DB Skull Crushers: 40's x 1x10, 40/35's x 5/5, 35's x 3x10
- KB Spider Curls: 35/26's x 5x 3/7

Wednesday 8.21.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads and Core Circuit:

- 1-Leg KB RDL's: 35x 5x10, 5x10

- Goblet Squats: 65x 5x10, 60x 5x10
- Vacuum Trunk Twists: 10x20

Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts::  60x9, 130x7, 220x5, 310x3, 400x1

- Standing Calf Raises:  10x 1x15, 5x 4x15

Sumo Deadlift Work Sets:
- Sumo Deadlifts:  310x 5x5

Tuesday 8.20.19

Warm Up:
- DB Y Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Swings: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Face Pulls: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Lateral Raises: 10's x10, 15's x10, 20's x10, 25's x 5

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 30x10, 3 x10, 40x10, 45x10
- 1-Arm DB Press: 30x10, 3 x10, 40x10, 45x10

Push/ Pull Superset:
- Reverse Grip Bench Press: 45x13, 75x12, 105x11, 135x10, 160x9, 180x 5x8
- Chest Supported DB Rows: 70's x 2x10, 65's x 8x10

Arms Superset:
- Decline KB Skull Crushers: 44's x 1x10, 35's x 4x10
- Lean Away KB Curls: 35x 1x10, 26x 4x10

Monday 8.19.19

Warm Up:

- None

Strength Training:

Quads, Hamstrings, and Core Circuit:

- KB Bulgarian Split Squats: 35x 4x10, 26x 6x10 (each leg)

- DB Romanian Deadlift Shrugs: 65's x 4x10, 60's x 6x10
- Vacuum Trunk Twists: 10x20

Front Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  60x9, 110x7, 150x5, 200x3, 240x1

- Calf Raises:  5x 5x10

Front Squat Work Sets:
- Squats:  200x 5x5

Sunday 8.18.19

Warm Up:
- None

Accessory Work:
Upper Back Superset:
- Smith Machine Overhead Shrugs: 185x 5x10
- DB Shrugs: 135's x 5x10

Shoulders Superset:
- Cable Face Pulls: 100x 5x10
- DB Lateral Raises: 25's x 5x10

Arms Circuit:
- DB Skull Crushers: 35's x 4x10, 32.5's x 1x10
- Elbow Out Extensions: 35's x 4x10, 32.5's x 1x10
- Crossbody Alternating Hammer Curls:3 5's x 4x10, 32.5's x 1x10

Saturday 8.17.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25's x10, 30's x10, 35's x10, 40's x10
- 1-Arm DB Press: 25's x10, 30's x10, 35's x10, 40's x10

Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 160x10, 190x9, 210x 5x8
- Chest Supported Rows: 25x13, 45x12, 70x11, 90x10, 115x9, 135x 5x10

Arms Superset:
- Overhead Triceps Extensions: 75x 4x10, 70x 1x10
- Barbell Curls: 75x 4x10, 70x 1x10

Friday 8.16.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads Superset, and Core:

- 1-Leg KB RDL's: 35x 4x10, 26x 6x10 (each leg)

- Goblet Squats: 65x 4x10, 60x 6x10
- Vacuum Trunk Twists: 10x20

Deadlift Warm Ups and Standing Calf Raises Superset:

- Deadlifts::  55x9, 145x7, 235x5, 325x3, 415x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 4x10, 0x 1x10

Deadlift Work Sets:
- Deadlifts:  325x 5x5

Thursday 8.15.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25's x10, 30's x10, 35's x10, 40's x10
- 1-Arm DB Press: 25's x10, 30's x10, 35's x10, 40's x10

Push/ Pull Superset:
- Dips: 0x 10x10
- Pull Ups: 1x2, 9x1
- Fat Man Pull Ups: 1x8, 9x9

Arms Superset:
- Incline DB Skull Crushers: 40's x 1x10, 35's x 4x10
- KB Spider Curls: 35's x 7 and 26's x3, 26's x 4x10

Wednesday 8.14.19

Warm Up:

- None

Strength Training:

Quads, Hamstrings and Core Circuit:

- Bulgarian Split Squats: 35x 2x10, 26x 8x10

- DB Romanian Deadlift Shrugs: 65's x 4x10, 60's x 6x10
- Vacuum Trunk Twists: 10x20

Back Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  135x9, 185x7, 225x5, 275x3, 315x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 4x15, 0x 1x15

Back Squat Work Sets:
- Squats:  250x 1x5, 245x 4x5

Tuesday 8.13.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25's x10, 30's x10, 35's x10, 40's x10
- 1-Arm DB Press: 25's x10, 30's x10, 35's x10, 40's x10

Push/ Pull Superset:
- Reverse Grip Bench Press: 45x13, 75x12, 105x11, 135x10, 155x9, 175x 5x8
- Chest Supported DB Rows: 70's x 1x10, 65's x 9x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 11, 11, 10, 10, 10
- Lean Away DB Curls: 30x 11, 11, 10, 10, 10

Monday 8.12.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads and Core Circuit:

- 1-Leg KB RDL's: 35x 3x10, 7x10

- Goblet Squats: 65x 3x10, 60x 7x10
- Vacuum Trunk Twists: 10x20

Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts::  55x9, 125x7, 215x5, 305x3, 395x1 (3-second negatives, 1-second pause)

- Donkey Calf Raises:  120x 2x15, 100x 3x15

Sumo Deadlift Work Sets:
- Sumo Deadlifts:  305x 5x5

Sunday 8.11.19

Warm Up:
- None

Accessory Lifts:
Arms and Shoulders Circuit:
- DB Skull Crushers: 35's x 4x10, 30's x 6x10
- Elbows Out DB Extensions:  35's x 4x10, 30's x 6x10
- Alternating Crossbody Hammer Curls: 35's x 4x10, 30's x 6x10
- DB Lateral Raises:  25's x 10x10

Saturday 8.10.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x10, 15's x10, 20's x10, 25's x10
- Rear Delt Raises:  10's x10, 15's x10, 20's x10, 25's x10
- DB Face Pulls:  10's x10, 15's x10, 20's x10, 25's x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

DB Presses and Chest Supported Rows:
- DB Press: 35's x13, 40's x12, 45's x11, 50's x10, 55's x9, 60's x 1x8, 55's x4x8
- Rows: 30x13, 50x12, 75x11, 95x10, 120x9, 140x 5x8

Arms Superset:
- Overhead Tricep Extensions: 75x 3x10, 70x 2x10
- Barbell Curls: 75x 3x10, 70x 2x10

Friday 8.09.19

Warm Up:

- None

Strength Training:

Single Leg Quads, Double Leg Hamstrings, and Core:

- Bulgarian Split Squats: 35x 1x10, 26x 9x10 (each leg)

- DB Romanian Deadlift Shrugs: 65's x 3x10, 60's x 7x10
- Vacuum Trunk Twists: 10x20

Front Squat Warm Ups and Donkey Calf Raises Superset:

- Squats:  55x9, 105x7, 145x5, 195x3, 235x1 (3-second negatives, 1-second pause)

- Calf Raises:  120x 1x15, 100x 4x15

Front Squat Work Sets:
- Squats:  195x 5x5

Thursday 8.08.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x 4x10
- Rear Delt Raises:  20's x 4x10
- Rear Delt Swings:  30's x 4x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

Close Grip Bench Press, Pull Ups and Ring Face Pulls:
- Bench: 45x13, 95x12, 135x11, 155x10, 185x9, 205x 8, 8, 8, 8, 8
- Pull Ups: 1, 1, 1, 1, 1, 1, 1, 1, 1
- Face Pulls: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Arms Superset:
- Incline DB Skull Crushers: 35's x 1x11, 4x10
- KB Spider Curls: 26's x 1x11, 4x10

Wednesday 8.07.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads Superset, and Core:

- 1-Leg KB RDL's: 35x 2x10, 26x 8x10 (each leg)

- Goblet Squats: 65x 2x10, 60x 8x10
- Vacuum Trunk Twists: 10x20

Deadlift Warm Ups and Standing Calf Raises Superset:

- Deadlifts::  50x9, 140x7, 230x5, 320x3, 410x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 3x10, 0x2x10

Deadlift Work Sets:
- Deadlifts:  320x 5x5

Tuesday 8.06.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x 4x10
- Rear Delt Raises:  20's x 4x10
- DB Face Pulls:  30's x 4x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

Dips and Chest Supported DB Rows:
- Dips: 0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 7/1, 6/2, 5/3, 4/4 (weighted/unweighted)
- Rows: 65's x 10x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 1x11, 4x10
- Lean Away DB Curls: 30x 1x11, 4x10

Monday 8.05.19

Warm Up:

- None

Strength Training:

Single Leg Quads and Double Leg Hamstrings Superset:

- Bulgarian Split Squats: 26x 10x10

- DB Romanian Deadlift Shrugs: 65's x 2x10, 60's x 8x10

Back Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  135x5, 185x4, 225x3, 275x2, 315x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 2x15, 0x 3x15

Back Squat Work Sets and Vacuum Trunk Twists Superset:
- Squats:  250x 1x5, 245x 4x5
- Vacuum Trunk Twists:  0x 5x20

Sunday 8.04.19

Upper Body Day A

Warm Up:

Shoulder Circuit:

- Y DB Raises: Skipped

- Rear DB Raises: Skipped

- Rear Delt DB Swings: Skipped

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: Skipped

- 1-Arm Leaning Lateral Raises:  Skipped

Pull/ Push Superset:

- Chest Supported Rows: 25x13, 45x12, 70x11, 90x10, 115x9, 135x 3x8

- Reverse Grip Bench Press: 45x13, 95x12, 120x11, 140x10, 160x9, 180x 3x8

Arms Circuit:

- Flat DB Skull Crushers: 35's x 1x10, 30's x 2x10

- Elbows Out DB Extensions: 35's x 1x10, 30's x 2x10
- Barbell Curls: 75x 3x10

Shoulder Finisher:
Lateral Raise Pyramid (no rest):
- 10x10, 12.5x9, 15x8, 17.5x7, 20x6, 22.5x5, 25x4, 27.5x3, 30x2, 32.5x1, then back to 10

Saturday 8.03.19

Leg Day B

Warm Up:

- None

Strength Training:

Single Leg Hamstrings and Double Leg Quads Superset:

- 1-Leg KB RDL's: 26x 3x11, 7x10

- Goblet Squats: 65x 1x10, 60x 9x10

Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts::  50x9, 120x7, 210x5, 300x3, 390x1 (3-second negatives, 1-second pause)

- Donkey Calf Raises:  100 x 5x15

Sumo Deadlift Work Sets and Vacuum Trunk Twists Superset:
- Sumo Deadlifts:  300x 5x5
- Vacuum Trunk Twists:  0x 5x20

Friday 8.02.19

Upper Body Day A

Warm Up:

Shoulder Circuit:

- Y DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear Delt DB Swings: 5x14, 10x13, 15x12, 20x11

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: 50x 4x10

- 1-Arm Leaning Lateral Raises:  20x 4x10

Pull/ Push Superset:

- Pull Ups/ Fat Man Pull Ups: 0x 5x 2/8, 5x 1/9

- DB Presses: 30's x13, 35's x 12, 40's x 11, 45's x 10, 50's x 9, 55's x 5x8

Arms Circuit:

- Incline DB Skull Crushers: 30's x 5x10

- Incline Elbows Out DB Extensions: 30's x 5x10
- Lean Away DB Curls: 30x 5x10 (each arm)

Thursday 8.01.19

Leg Day A

Warm Up:

Walking Lunges:

- 26 x 103 steps each leg (3x11 and 7x10, holding a 26 lbs KB)

Strength Training:

Posterior Chain and Calves Superset:

- DB Romanian Dealift Shrugs: 65x 1x10, 60 x 4x10 (3-second negatives)

- Standing Calf Raises:  5x 1x15, 0x 4x15 (3 second negatives)

Front Squat Warm Ups and Vacuum Trunk Twists:

- Front Squats:  50x 9, 100x7, 140x5, 190x3, 230x1 (3-second negatives, 1-second pause)

- Vacuum Trunk Twists: 0x20, 5's x 20, 10's x 20, 15's x 20, 20's x 20

Front Squat Work Sets:
- 190x 5x5