Thursday 12.30.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 4x12

- Shrugs: 85's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 5x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 2x8, 8x7 (72 reps total)

- Push Ups: 2x8, 8x7 (72 reps total)

Wednesday 12.29.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 55x 3x10, 50x 7x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 6x10, 0x 4x10 each leg

- Treadmill walk at 3.5 speed and 3.5 incline to finish each 3:00 round

Treadmill Walk (30:00):

- 10 x 1:30 @ 4.0 speed and 4.0 Incline

- 1:30 active rest at 3.5 speed and 3.5 incline

Tuesday 12.28.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 24x 4x12

- KB Shrugs: 85's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 68x 5x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 2x6, 8x5 (52 reps total)

- Dips: 2x6, 8x5 (52 reps total)

Monday 12.27.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 55x 2x10, 50x 8x10

- Slant Board Squats: 30x 10x10

- Single Leg Landmine RDL's: 30x 10x10 each leg

Outdoor Walk (30:00):

- 30:00

Sunday 12.26.21

 Rest day.

Saturday 12.25.21

 Rest day.

Friday 12.24.21

Strength Training:

Whole Body Circuit (100 reps each, 500 reps total):

- Standing Calf Raises: 55x 1x10, 50x 9x10

- DB Romanian Deadlifts: 55's x 10x10

- Slant Board Goblet Squats: 50x 10x10

- Inverted Rows: 10x10

- Narrow Push Ups: 10x10

Thursday 12.23.21

Rest day.

Wednesday 12.22.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 10x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 5x10, 0x 5x10 each leg

Treadmill Walk (30:00):

- 10 x 1:10 @ 4.0 speed and 4.0 Incline

- 1:50 active rest at 3.5 speed and 3.5 incline

Tuesday 12.21.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x 4x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x 4x10

Traps and Upper Back (every 2:30 for 10:00):

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

- KB Shrugs: 85's x 2x12, 80's x 2x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 68x 2x10, 67x 3x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 1x6, 9x5 (51 reps total)

- Dips: 1x6, 9x5 (51 reps total)

Monday 12.20.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 9x10, 45x 1x10

- Slant Board Squats: 29x 10x10

- Single Leg Landmine RDL's: 29x 10x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 4.0 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Sunday 12.19.21

Strength Training (Upper Body C):

Arms and Shoulders Circuit #1 (every 3:00):

- Overhead Triceps Extensions: 46x14, 56x 13, 66x12, 76x11, 86x 1x10, 85x 9x10

- DB Hammer Curls: 20x14, 25x13, 30x12, 35x11, 40x 10x10

- Band Pull Aparts: Blue x 14, 13, 12, 11, 10x10

Arms and Shoulder Circuit #2 (every 3:00):

- Kneeling Cable Pushdowns: CS Cords x 5x20

- Incline DB Curls: 20's x 1x20, 15's x 4x20

- Seated DB Lateral Raises: 20's x 1x20, 15's x 4x20

Saturday 12.18.21

 Rest day.

Friday 12.17.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 8x10, 45x 2x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 4x10, 0x 6x10 each leg

Outdoor Walk (30:00):

- 30:00

Thursday 12.16.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

Traps and Upper Back (every 2:30 for 10:00):

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

- Shrugs: 85's x 1x12, 80's x 3x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 2x10, 77x 2x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x7 (70 reps total)

- Push Ups: 10x7 (70 reps total)

Wednesday 12.15.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 7x10, 45x 3x10

- Slant Board Squats: 28x 10x10

- Single Leg Landmine RDL's: 28x 10x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.9 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Tuesday 12.14.21

 Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x3x10, 20x1x10

Traps and Upper Back (every 2:30 for 10:00):

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

- KB Shrugs: 85's x 1x12, 80's x 3x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 68x 1x10, 67x 4x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 10x5 (50 reps total)

- Dips: 10x5 (50 reps total)

Monday 12.13.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 6x10, 45x 4x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 3x10, 0x 7x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.8 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Sunday 12.12. 21

Strength Training (Upper Body C):

Arms and Shoulders Circuit #1 (every 3:00):

- Overhead Triceps Extensions: 45x14, 55x 13, 65x12, 75x11, 85x 10x10

- DB Hammer Curls: 20x14, 25x13, 30x12, 35x11, 40x 10x10

- Band Pull Aparts: Blue x 14, 13, 12, 11, 10x10

Arms and Shoulder Circuit #2 (every 3:00):

- Kneeling Cable Pushdowns: Blue CS Cords x 5x20

- Incline DB Biceps Flyes: 8's x 5x20

- Seated DB Lateral Raises: 15's x 5x20

Saturday 12.11.21

 Rest day.

Friday 12.10.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 5x10, 45x 5x10

- Slant Board Squats: 27x 10x10

- Single Leg Landmine RDL's: 27x 10x10 each leg

Walk (30:00):

- Outdoor walk with the dog.

Thursday 12.09.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 22.5x 4x12

- KB Shrugs: 80's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Curls: 78x 1x10, 77x 4x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Inverted Rows: 9x7, 1x6 (60 reps total)

- Push Ups: 9x7, 1x6 (60 reps total)

Wednesday 12.08.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 4x10, 45x 6x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 2x10, 0x 8x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.7 speed and 4.0 Incline

- 2:00 active rest at 3.5 speed and 3.5 incline

Tuesday 12.07.21

Strength Training:

Shoulders Circuit (every 2:30 for 20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x2x10, 20x2x10

Traps and Upper Back (every 2:30 for 10:00):

- Cable Face Pulls: 22.5x 4x12

- KB Shrugs: 80's x 4x12

Arms (every 3:00 for 15:00):

- Barbell Spider Curls: 67x 5x10

- Incline DB Triceps Extensions: 45's x 5x10

Pull/ Push (every 1:30 for 15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 9x5, 1x4 (49 reps total)

- Dips: 9x5, 1x4 (49 reps total)

Monday 12.06.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 3x10, 45x 7x10

- Slant Board Squats: 26x 10x10

- Single Leg Landmine RDL's: 26x 10x10 each leg

Treadmill Walk (30:00):

- 10 x 1:00 @ 3.6 speed and 4.0 Incline and 2:00 at 3.5 speed and 3.5 incline

Sunday 12.05.21

 Rest day.

Saturday 12.04.21

Strength Training (Upper Body C):

Arms and Shoulders Circuit #1:

- Overhead Triceps Extensions: 45x13, 55x 12, 65x11, 75x10, 85x9, 88x 5x8

- Single Arm DB Curls: 20x13, 25x12, 30x11, 35x10, 40x9, 45x 5x8

- Band Pull Aparts: Blue x 15, 14, 13, 12, 11, 5x10

Arms and Shoulder Circuit #2:

- Barbell Skull Crushers: 88x 4x10

- Single Arm DB Hammer Curls: 45 x 4x10

- Seated DB Lateral Raises: 30's x 4x10

Arms and Shoulder Circuit #3:

- Cable Push Downs: Orange CS Cords x 3x12

- Reverse Curls: 67x 3x12

- Seated DB Lateral Raises: 25's x 3x12

Friday 12.03.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 2x10, 45x 8x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 5x 1x10, 0x 9x10 each leg

Walk (30:00):

- 30:00 outdoor walk with the dog.

Thursday 12.02.21

Strength Training:

Shoulders Circuit (20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

Traps and Upper Back (10:00):

- DB Face Pulls: 20;s x 4x12

- DB Shrugs: 75's x 4x12

Arms (15:00):

- Barbell Spider Curls: 67x 5x10

- DB Skull Crushers: 50's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 8x7, 2x6 (68 reps total)

- Dips: 8x7, 2x6 (68 reps total)

Wednesday 12.01.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 50x 1x10, 45x 9x10

- Slant Board Squats: 0x 10x10

- Single Leg Landmine RDL's: 25x 10x10 each leg

Walk (30:00):

- Outdoor walk with the dog

Tuesday 11.30.21

Strength Training:

Shoulders Circuit (20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

Traps and Upper Back (10:00):

- Cable Face Pulls: 22.5x 3x12, 21x 1x12

- KB Shrugs: 80's x 4x12

Arms (15:00):

- Barbell Curls: 77x 4x10, 76x 1x10

- Incline DB Triceps Extensions: 45's x 4x10, 45's x 1x9 + 1 EBODBE

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 8x5, 2x4 (48 reps total)

- Dips: 8x5, 2x4 (48 reps total)

Monday 11.29.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 45x 10x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 0x 10x10 each leg

Incline Treadmill Walk (30:00):

- 3x10 rounds of 1:00 at 3.5 and 2:00 at 3.5 (3.5 incline)

Sunday 11.28.21

 Rest day.

Saturday 11.27.21

Strength Training (Upper Body C):

Shoulders (3:30):

- DB Y Raises

- Rever DB Flyes

- Rear Delt Swings

- DB Lateral Raises

    - 5x10, 10x10, 15x10, 20x10, 25x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 87x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 87x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 11.26.21

 Rest day.

Thursday 11.25.21

Strength Training:

Vertical Pull/ Push (15:00, one superset every 1:30):

- Assisted Pull Ups: 7x5, 3x4

- Dips: 7x5, 3x4

Horizontal Pull/ Push (15:00, one superset every 1:30):

- Supinated Grip Inverted Row: 7x7, 3x6

- Narrow Push Ups: 7x7, 3x6

Arms (15:00):

- Barbell Spider Curls: 67x 4x10, 66x 1x10

- Lying DB Triceps Extensions: 50's x 4x10, 1x9 (elbows out DB extensions to get to 10)

Shoulders/ Upper Back (15:00):

- Ring Face Pulls: 5x10

- DB Lateral Raises: 30's x 5x10

- DB Shrugs: 75's x 5x10

Wednesday 11.24.21

 Rest day.

Tuesday 11.23.21

 Strength Training (Broke Back Leg Day):

Leg Superset (every 2:00):

- Alternating Reverse Lunges: 1x11, 9x10

- Slant Board Air Squats: 1x11, 9x10

- Band Pull Aparts: Red x 1x11, 9x10

Hamstrings (every 2:00):

- Hanging Leg Curls: 5x10

Lower Leg Superset (every 3:00):

- Tibialis Curls: 18x 1x21, 4x20

- Unweighted Standing Calf Raises: 1x21, 4x20

Finisher (15:00):

- 15:00 treadmill walk at 3.5 speed and 3.5 incline

Monday 11.22.21

Strength Training:

Vertical Pull/ Push (15:00, one superset every 1:30):

- Assisted Chin Ups: 7x5, 3x4

- Dips: 7x5, 3x4

Horizontal Pull/ Push (15:00, one superset every 1:30):

- Inverted Row: 7x7, 3x6

- Narrow Push Ups: 7x7, 3x6

Arms with Rear Delts(15:00):

- Barbell Curls: 77x 3x10, 76x 2x10

- Incline DB Triceps Extensions: 45's x 3x10, 1x9+ 1, 2x8+2 (elbows out DB extensions to get to 10)

- Band Pull Aparts: Red x 5x10

Shoulders/ Upper Back (15:00):

- Cable Face Pulls: 22.5x 2x10, 21x 3x10

- DB Lateral Raises: 30's x 5x10

- Seated KB Shrugs: 80's x 5x10

Sunday 11.21.21

 Rest day.

Saturday 11.20.21

Strength Training (Broke Back Leg Day):

Warm Up:

- 30:00 walk with the dog

Leg Superset:

- Alternating Reverse Lunges: 10x10

- Slant Board Air Squats: 0x 10x10

Calf Finisher:

- Unweighted Standing Calf Raises: 5x20

Friday 11.19.21

Strength Training:

Vertical Pull/ Push (15:00, one superset every 1:30):

- Assisted Pull Ups: 6x5, 4x4

- Dips: 6x5, 4x6

Horizontal Pull/ Push (15:00, one superset every 1:30):

- Supinated Grip Inverted Row: 6x7, 4x6

- Narrow Push Ups: 6x7, 4x6

Arms (15:00):

- Barbell Spider Curls: 67x 3x10, 66x 2x10

- Lying DB Triceps Extensions: 50's x 3x10, 1x9+ 1, 2x8+2 (elbows out DB extensions to get to 10)

Shoulders/ Upper Back (15:00):

- Ring Face Pulls: 5x10

- Band Pull Aparts: Red x 5x10

- DB Lateral Raises: 25's x 5x10

Thursday 11.18.21

 Forced rest day to to a back injury.

Wednesday 11.17.21

 Forced Rest day due to a back injury.

Tuesday 11.16.21

 Forced rest day due to hurt back.

Monday 11.15.21

 Forced rest day to do a back isue.

Sunday 11.14.21

 Rest day.

Saturday 11.13.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Red x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 5x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 87x 2x10, 86x 1x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 87x 2x12, 86x 1x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 11.12.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 4x14, 1x13

- KB Tibialis Raises: 35x 4x14, 1x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 244x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 81x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 47x 1x12, 46x 2x12

Thursday 11.11.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 22.5x 1x10, 21x 4x10

- DB Y Raises Raises: 20's x 5x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Barbell Row: 108x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Curls: 77x 2x10, 76x 3x10

- Lying DB Triceps Extensions: 50's x 2x10, 45's x 3x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 5x5, 5x4 (45 reps total)

- Dips: 5x5, 5x4 (45 reps total)

Wednesday 11.10.21

 Rest day.

Tuesday 11.09.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x14, 1x13

- KB Tibialis Raises: 35x 4x14, 1x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 70x13, 90x12, 110x11, 130x10, 150x9, 153x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 45x 1x11, 2x10

Monday 11.08.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 22.5x 1x10, 21x 4x10

- DB Y Raises: 20's x 5x10

- KBB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Swings: 40's x 1x10, 35's x 4x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Spider Curls: 67x 2x10, 66x 3x10

- Incline DB Triceps Extensions: 45's x 1x10, 40's x 4x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 5x7, 5x6 (65 reps total)

- Push Ups: 5x7, 5x6 (65 reps total)

Sunday 11.07.21

 Rest day.

Saturday 11.06.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 3x14, 2x13

- KB Tibialis Raises: 35x 3x14, 2x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 243x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 80x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 46x 3x12

Friday 11.05.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Ring Face Pulls: 0x 5x10

- DB Y Raises Raises: 20's x 5x10

- DB Shrugs: 75's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Barbell Row: 107x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Curls: 77x 1x10, 76x 4x10

- Lying DB Triceps Extensions: 50's x 5x10 (used elbows out DB extensions to get to 10 each set)

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 4x5, 6x4 (44 reps total)

- Dips: 4x5, 6x4 (44 reps total)

Thursday 11.04.21

 Rest day. I travelled home from Dallas.

Wednesday 11.03.21

 Rest day in Dallas.

Tuesday 11.02.21

 Rest day in Dallas.

Monday 11.01.21

 Rest day. I travelled to Dallas for work.

Sunday 10.31.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 4x8, 45x 1x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 4x8, 45x 1x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 87x 1x10, 86x 2x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 87x 1x12, 86x 2x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Saturday 10.30.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 3x14, 2x13

- KB Tibialis Raises: 35x 3x14, 2x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Landmine Squats: 0x13, 25x12, 50x11, 75x10, 100x9, 125x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 45x 3x10

Friday 10.29.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Ring Face Pulls: 0x 5x10

- DB Y Raises: 20's x 5x10

- DB Shrugs: 75's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Swings: 35's x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Spider Curls: 67x 1x10, 66x 4x10

- Incline DB Triceps Extensions: 40's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 4x7, 6x6 (64 reps total)

- Push Ups: 4x7, 6x6 (64 reps total)

Thursday 10.28.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 2x14, 3x13

- KB Tibialis Raises: 35x 2x14, 3x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 242x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 79x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 46x 2x12, 45x 1x12

Wednesday 10.27.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 5x10

- DB Y Raises Raises: 20's x 5x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Barbell Row: 106x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Curls: 76x 5x10

- Lying DB Triceps Extensions: 45's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 3x5, 7x4 (42 reps total)

- Dips: 3x5, 7x4 (42 reps total)

Tuesday 10.26.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 2x14, 3x13

- KB Tibialis Raises: 35x 2x14, 3x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 70x13, 90x12, 110x11, 130x10, 150x9, 152x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 3x12

Monday 10.25.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 5x10

- DB Y Raises: 20's x 5x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Swings: 35's x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Spider Curls: 66x 5x10

- Incline DB Triceps Extensions: 40's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 3x7, 7x6 (63 reps total)

- Push Ups: 3x7, 7x6 (63 reps total)

Sunday 10.24.21

 Rest day.

Saturday 10.23.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 3x8, 45x 2x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 3x8, 45x 2x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 86x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 86x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 10.22.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 1x14, 4x13

- KB Tibialis Raises: 35x 1x14, 4x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 241x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 78x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 46x 1x12, 45x 2x12

Thursday 10.21.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 4x10, 19.5 x 1x10

- DB Y Raises Raises: 15's x 1x10, 20's x 4x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 4x10, Orange x 1x10

- Rear Delt Barbell Row: 106x 4x10, 105 x 1x10

- Seated Lateral Raises: 30's x 4x10, 25's x 1x10

Arms (15:00):

- Barbell Curls: 76x 4x10, 75 x 1x10

- Lying DB Triceps Extensions: 45's x 4x10, 40's x 1x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 2x5, 8x4 (42 reps total)

- Dips: 2x5, 8x4 (42 reps total)

Wednesday 10.20.21

 Rest day.

Tuesday 10.19.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 1x14, 4x13

- KB Tibialis Raises: 35x 1x14, 4x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 71x12, 91x11, 111x10, 131x9, 151x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 2x12, 1x11

Monday 10.18.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 4x10, 19.5x 1x10

- DB Y Raises: 15's x 1x10, 20's x 4x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 4x10, Orange x 1x10

- Rear Delt Swings: 35's x 4x10, 30's x 1x10

- Seated Lateral Raises: 30's x 4x10, 25's x 1x10

Arms (15:00):

- Barbell Spider Curls: 66x 4x10, 65 x 1x10

- Incline DB Triceps Extensions: 40's x 4x10, 35's x 1x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 2x7, 8x6 (62 reps total)

- Push Ups: 2x7, 8x6 (62 reps total)

Sunday 10.17.21

 Rest day.

Saturday 10.16.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 2x8, 45x 3x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 2x8, 45x 3x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 86x 2x10, 85x 1x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 86x 2x12, 85x 1x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 10.15.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 5x13

- KB Tibialis Raises: 35x 5x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 60x12, 80x11, 100x10, 120x9, 140x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 1x12, 2x11

Thursday 10.14.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 3x10, 19.5 x 2x10

- Barbell Wide Grip Front Raises: 46x 3x10, 45 x 2x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 3x10, Orange x 2x10

- Rear Delt Barbell Row: 106x 3x10, 105 x 2x10

- Seated Lateral Raises: 30's x 3x10, 25's x 2x10

Arms (15:00):

- Barbell Curls: 76x 3x10, 75 x 2x10

- Lying DB Triceps Extensions: 45's x 3x10, 40's x 2x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 1x5, 9x4 (41 reps total)

- Dips: 1x5, 9x4 (41 reps total)

Wednesday 10.13.21

 Rest day.

Tuesday 10.12.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 5x13

- KB Tibialis Raises: 35x 5x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 60x12, 110x11, 150x10, 200x9, 240x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 77x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 45x 3x12

Monday 10.11.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Band Face Pulls: Green Band x 5x10

- DB Y Raises: 15's x 2x10, 20's x 3x10

- DB Shrugs: 75's x 5x10 (4-second holds)

Shoulders (15:00):

- Band Pull Aparts: Red x 3x10, Orange x 2x10

- Rear Delt Swings: 35's x 3x10, 30's x 2x10

- Seated Lateral Raises: 30's x 3x10, 25's x 2x10

Arms (15:00):

- Barbell Spider Curls: 66x 3x10, 65 x 2x10

- Incline DB Triceps Extensions: 40's x 3x10, 35's x 2x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 1x7, 9x6 (61 reps total)

- Push Ups: 1x7, 9x6 (61 reps total)

Sunday 10.10.21

 Rest day.

Saturday 10.09.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 1x8, 45x 4x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 1x8, 45x 4x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 86x 1x10, 85x 2x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 86x 1x12, 85x 2x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 10.08.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x13, 1x12

- KB Tibialis Raises: 35x 4x13, 1x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Landmine Squats: 13x12, 38x11, 63x10, 88x9, 113x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 3x11

Thursday 10.07.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 2x10, 19.5 x 3x10

- Barbell Wide Grip Front Raises: 46x 2x10, 45 x 3x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 2x10, Orange x 3x10

- Rear Delt Barbell Row: 106x 2x10, 105 x 3x10

- Seated Lateral Raises: 30's x 2x10, 25's x 3x10

Arms (15:00):

- Barbell Curls: 76x 2x10, 75 x 3x10

- Lying DB Triceps Extensions: 45's x 2x10, 40's x 3x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 10x4 (40 reps total)

- Dips: 10x4 (40 reps total)

Wednesday 10.06.21

 Rest day.

Tuesday 10.05.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 4x13, 1x12

- KB Tibialis Raises: 35x 4x13, 1x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 59x12, 109x11, 149x10, 199x9, 239x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 76x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 45x 2x12, 44x 1x12

Monday 10.04.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 2x10, 19.5 x 3x10

- DB Y Raises: 15's x 3x10, 20's x 2x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 2x10, Orange x 3x10

- Rear Delt Swings: 35's x 2x10, 30's x 3x10

- Seated Lateral Raises: 30's x 2x10, 25's x 3x10

Arms (15:00):

- Barbell Spider Curls: 66x 2x10, 65 x 3x10

- Incline DB Triceps Extensions: 40's x 2x10, 35's x 3x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x6 (60 reps total)

- Push Ups: 10x6 (60 reps total)

Sunday 10.03.21

 Rest day.

Saturday 10.02.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orang x 12, 11, 10, 9, 5x8

- Landmine Press: 5x12, 15x11, 25x10, 35x9, 45x 5x8

- Landmine High Pull: 5x12, 15x11, 25x10, 35x9, 45x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 85x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 85x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Friday 10.01.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 3x13, 2x12

- KB Tibialis Raises: 35x 3x13, 2x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Landmine Squats: 12x12, 37x11, 62x10, 87x9, 112x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 2x11, 1x10

Thursday 9.30.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 1x10, 19.5 x 4x10

- Barbell Wide Grip Front Raises: 46x 1x10, 45 x 4x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 1x10, Orange x 4x10

- Rear Delt Barbell Row: 100 x 5x10 (go up by 1 pound each week)

- Seated Lateral Raises: 30's x 1x10, 25's x 4x10

Arms (15:00):

- Barbell Curls: 75 x 5x10 (go up by 1 pound per set, each week)

- Lying DB Triceps Extensions: 45's x 1x10, 40's x 4x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 5x4, 5x3 (35 reps total)

- Dips: 5x4, 5x3 (35 reps total)

- Vacuum Trunk Twists: 10x20

Wednesday 9.29.21

 Rest day.

Tuesday 9.28.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 3x13, 2x12

- KB Tibialis Raises: 35x 3x13, 2x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 58x12, 108x11, 148x10, 198x9, 238x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 75x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 45x 1x12, 44x 2x12

Monday 9.27.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 1x10, 19.5 x 4x10

- DB Y Raises: 15's x 5x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 1x10, Orange x 4x10

- Rear Delt Swings: 35's x 1x10, 30's x 4x10

- Seated Lateral Raises: 30's x 1x10, 25's x 4x10

Arms (15:00):

- Barbell Spider Curls: 66x 1x10, 65 x 4x10

- Incline DB Triceps Extensions: 40's x 1x10, 35's x 4x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 5x6, 5x5 (55 reps total)

- Push Ups: 5x6, 5x5 (55 reps total)

- Vacuum Trunk Twists: 10x20

Sunday 9.26.21

 Rest day.

Saturday 9.25.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Landmine Press: 4x12, 14x11, 24x10, 34x9, 44x 5x8

- Landmine High Pull: 4x12, 14x11, 24x10, 34x9, 44x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 84x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 84x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Friday 9.24.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 2x13, 3x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 11x12, 36x11, 61x10, 86x9, 111x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 1x11, 2x10

Thursday 9.23.21

 Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 19.5 x 5x10

- Barbell Wide Grip Front Raises: 45 x 5x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Orange x 5x10

- Rear Delt Barbell Row: 95 x 5x10

- Seated Lateral Raises: 25's x 5x10

Arms (15:00):

- Barbell Curls: 74 x 5x10

- Lying DB Triceps Extensions: 40's x 5x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 10x3 (30 reps total)

- Dips: 10x3 (30 reps total)

- Vacuum Trunk Twists: 10x20

Wednesday 9.22.21

 Rest day.

Tuesday 9.21.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 2x13, 3x12

- KB Tibialis Raises: 35x 2x13, 3x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 57x12, 107x11, 147x10, 197x9, 237x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 74x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 44x 3x12

Monday 9.20.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Band Face Pulls: Green x 5x10

- DB Y Raises: 15's x 5x10

- DB Shrugs: 75's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Orange x 5x10

- Rear Delt Swings: 30's x 5x10

- Seated Lateral Raises: 25's x 5x10

Arms (15:00):

- Barbell Spider Curls: 65 x 5x10

- Incline DB Triceps Extensions: 35's x 5x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x5 (50 reps total)

- Push Ups: 10x5 (50 reps total)

- Vacuum Trunk Twists: 10x20

Sunday 9.19.21

 Rest day. Drove home from SLO today.

Saturday 9.18.21

 Rest day. Still in SLO.

Friday 9.17.21

 Rest day. Still in SLO.

Thursday 9.16.21

 Rest day. Still in SLO.

Wednesday 9.15.21

 Rest day. Left for San Luis Obispo to move Daniel into Cal Poly.

Tuesday 9.14.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 5x12

- KB Tibialis Raises: 35x 2x13, 3x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 56x12, 106x11, 146x10, 196x9, 236x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 73x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 44x 2x12, 43x 1x12

Monday 9.13.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- DB Shrugs: 75's x 5x10

- Barbell Front Raises: 35x 5x10

- Band Face Pulls: Green x 5x10

Shoulders (15:00):

- Rear Delt Swings: 30's x 5x10

- Seated Lateral Raises: 25's x 5x10

- Band Pull Aparts: Orange x 5x10

Arms (15:00):

- Barbell Spider Curls: 65 x 5x10

- Incline DB Triceps Extensions: 35's x 5x10

Pull/ Push (15:00):

On the minute for 15:00:

- Inverted Rows: 5x5, 5x4, 5x3 (60 reps total)

- Push Ups: 5x5, 5x4, 5x3 (60 reps total)

Sunday 9.12.21

 Rest day.

Saturday 9.11.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 1x13, 4x12

- KB Tibialis Raises: 35x 1x13, 4x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 10x12, 35x11, 60x10, 85x9, 110x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 3x10

Friday 9.10.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Landmine Press: 3x12, 13x11, 23x10, 33x9, 43x 5x8

- Landmine High Pull: 3x12, 13x11, 23x10, 33x9, 43x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 83x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 83x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Reverse Cable Pushdowns:  Orange CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Thursday 9.09.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 5x12

- KB Tibialis Raises: 35x 5x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 55x12, 105x11, 145x10, 195x9, 235x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 72x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 44x 1x12, 43x 2x12

Wednesday 9.08.21

Strength Training (Upper Body B):

Pull/ Push (3:00):

- Leg-Supported Pull Ups: 1x7, 9x6

- Band Pull Aparts: Orange Band x 1x7, 9x6

- Dips: 1x7, 9x6

Arms/ Shoulders (3:00):

- Barbell Curls: 73x 5x10

- DB Skull Crushers: 40's x 5x10

- Standing DB Lateral Raises: 25's x 5x10

Traps/Upper Back (3:00):

- Seated KB Shrugs: 80's x 4x12

- Cable Face Pulls: 18 x 4x12

Triceps Drop Set Finisher:

- Rope Cable Pushdowns x 50 reps (21x21, 19.5x 10, 18x10, 16.5x 9)

Tuesday 9.07.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x12, 1x11

- KB Tibialis Raises: 35x 4x12, 1x11

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 9x12, 34x11, 59x10, 84x9, 109x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 35x 3x12

Monday 9.06.21

Strength Training (Upper Body A):

Horizontal Pull/ Push (3:00):

- Inverted Rows: 1x9, 9x8

- Band Pull Aparts: 1x9, 9x8

- Push Ups: 1x9, 9x8

Arms/ Shoulders (3:00):

- Barbell Spider Curls: 62x 5x10

- Incline DB Triceps Extensions with Rotation: 35's x 5x10

- Seated DB Lateral Raises: 25's x 5x10

Traps/Upper Back (3:00):

- DB Shrugs: 75's x 4x12

- Band Face Pulls: 4x12

Triceps Drop Set Finisher:

- Cable Pushdowns x 50 reps (Orange CS Cords x 25, Blue CS Cords x 25)

Sunday 9.05.21

 Rest day.

Saturday 9.04.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 3x12, 2x11

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 54x12, 104x11, 144x10, 194x9, 234x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 71x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 43x 3x12

Friday 9.03.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Landmine Press: 2x12, 12x11, 22x10, 32x9, 42x 5x8

- Landmine High Pull: 2x12, 12x11, 22x10, 32x9, 42x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 82x 3x10

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

Arms Superset #2 (3:30):

- Barbell Skull Crushers: 82x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Reverse Cable Pushdowns: 9x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Thursday 9.02.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 3x12, 2x11

- KB Tibialis Raises: 35x 3x12, 2x11

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 8x12, 33x11, 58x10, 83x9, 108x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 35x 2x12, 30 x 1x12

Wednesday 9.01.21

Strength Training (Upper Body B):

Pull/ Push (3:00):

- Leg-Supported Pull Ups: 10x6

- Dips: 10x6

- Band Pull Aparts: Red Band x 10x6

Arms/ Shoulders (3:00):

- Barbell Curls: 72x 5x10

- DB Skull Crushers: 40's x 5x10

- Standing DB Lateral Raises: 25's x 5x10

Traps/Upper Back (3:00):

- Seated KB Shrugs: 80's x 4x12

- Cable Face Pulls: 18 x 4x12

Triceps Drop Set Finisher:

- Rope Cable Pushdowns x 50 reps (21x20, 19.5x 10, 18x10, 16.5x 10)

Tuesday 8.31.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 2x12, 3x11

- KB Tibialis Raises: 35x 2x12, 3x11

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 53x12, 103x11, 143x10, 193x9, 233x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 70x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 43x 2x12, 42x 1x12

Monday 8.30.21

Strength Training (Upper Body A):

Horizontal Pull/ Push (3:00):

- Push Ups: 10x8

- Inverted Row: 10x8

- Band Pull Aparts: Red Band x 10x8

Arms/ Shoulders (3:00):

- Barbell Spider Curls: 61x 5x10

- Incline DB Triceps Extensions with Rotation: 35's x 5x10

- Seated DB Lateral Raises: 25's x 5x10

Traps/Upper Back (3:00):

- Seated KB Shrugs: 80's x 4x12

- Cable Face Pulls: 18 x 4x12

Triceps Drop Set Finisher:

- Cable Pushdowns x 50 reps (21x25, 19.5x 15, 18x10)

Sunday 8.29.21

 Rest day.

Saturday 8.28.21

 Rest day.

Friday 8.27.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 1x12, 4x11

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 7x12, 32x11, 57x10, 82x9, 107x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 35x 1x12, 30 x 2x12

Thursday 8.26.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Parallel Grip Chin Ups: 1x3, 3x2

- Diamond Push-Ups (slow eccentrics): 1x6, 3x4

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x 1x8, 0x 4x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 71x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

Skipped due to time

Wednesday 8.25.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 5x11

- KB Tibialis Raises: 35x 5x11

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 52x12, 102x11, 142x10, 192x9, 232x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 69x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 43x 1x12, 42x 2x12

Tuesday 8.24.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Chin Ups: 1x3, 3x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 4x12, 29x11, 54x10, 79x9, 104x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 165x9, 189x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 60x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18 x 1:00

- Rest 1:00 

Monday 8.23.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x11, 1x10

- KB Tibialis Raises: 35x 4x11, 1x10

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 6x12, 31x11, 56x10, 81x9, 106x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 30's x 3x12

Sunday 8.22.21

Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 5x8

- Landmine High Pull: 1x12, 11x11, 21x10, 31x9, 41x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 81x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 81x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (One notch higher than bench press height)

- Reverse Curls: 53x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (go up 1 pound each week)

Saturday 8.21.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 3x11, 2x10

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 51x12, 101x11, 141x10, 191x9, 231x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 68x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 42x 3x12

Friday 8.20.21

 Took a rest day because my lower back felt a little tweaked.

Thursday 8.19.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Parallel Grip Chin Ups: 4x2

- Diamond Push-Ups (slow eccentrics): 4x4

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 70x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18  x 1:00

- Rest 1:00

Wednesday 8.18.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 2x11, 3x10

- KB Tibialis Raises: 35x 2x11, 3x10

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 5x12, 30x11, 55x10, 80x9, 105x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 30's x 2x12, 25's x 1x12

Tuesday 8.17.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Chin Ups: 4x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 3x12, 28x11, 53x10, 78x9, 103x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 163x9, 188x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 59x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18 x 1:00

- Rest 1:00 

Monday 8.16.21

 Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 1x11, 4x10

- KB Tibialis Raises: 35x 1x11, 4x10

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 50x12, 100x11, 140x10, 190x9, 230x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 67x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 42x 1x12, 41x 2x12

Sunday 8.15.21

 Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 4x8, 40x1x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x1, 25's x9, 30's x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 81x 2x10, 80x 1x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 81x 2x12, 80 x 1x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (One notch higher than bench press height)

- Reverse Curls: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (go up 1 pound each week)

Saturday 8.14.21

 Rest day.

Friday 8.13.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 3x2, 1x1

- Diamond Push-Ups (slow eccentrics): 3x4, 1x2

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8 (1 real pull up)

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 69x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- Chest Supported DB Face Pulls: 15's  x 1:00

- Rest 1:00

Thursday 8.12.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 5x10

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 4x12, 29x11, 54x10, 79x9, 104x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 30's x 1x12, 25's x 2x12

Wednesday 8.11.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Chin Ups: 3x2, 1x1

Horizontal Pull/ Push (3:30):

- Landmine Rows: 2x12, 27x11, 52x10, 77x9, 102x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 162x9, 187x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 58x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- DB Face Pulls: 20's x 1:00

- Rest 1:00 

Tuesday 8.10.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x 15 (stay at this weight)

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 49x12, 99x11, 139x10, 189x9, 229x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 66x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 41x 3x12

Monday 8.09.21

Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 3x8, 40x2x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x1, 25's x9, 30's x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 81x 1x10, 80x 2x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 81x 1x12, 80 x 2x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (One notch higher than bench press height)

- Reverse Curls: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (go up 1 pound each week)

Sunday 8.08.21

 Rest day.

Saturday 8.07.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x15 (stay at this weight)

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 3x12, 28x11, 53x10, 78x9, 103x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 25's x 3x12

Friday 8.06.21

 Rest day. I was in San Diego for training and then had to travel back home.

Thursday 8.05.21

 Hotel workout...

Upper Body Circuit:

- Push Ups: 1-> 12 > 1 (144 total reps)

- Band Pull Aparts: 1-> 12 > 1 (144 total reps)

- Reverse Grip Band Pull Apaerts: 1-> 12 > 1 (144 total reps)

Wednesday 8.04.21

 Hotel workout...

Legs and Core Circuit #1:

- VMO Squats: 10x10

- Vacuum Trunk Twists: 10x20

Legs and Core #2:

- Hamstrings Chair Roll Ins: 5x10

- Crunches: 5x20

Tuesday 8.03.21

  Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 2x2, 2x1

- Diamond Push-Ups (slow eccentrics): 2x4, 2x2

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 4x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Curls: 68x 4x12

- DB Skull Crushers: 35's x 4x12

- Elbows Out DB Extensions: 35's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- Chest Supported DB Face Pulls: 20's  x 1:00

- Rest 1:00

Monday 8.02.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x 15 (stay at this weight)

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 48x12, 98x11, 138x10, 188x9, 228x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 65x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 41x 2x12, 40x 1x12

Sunday 8.01.21

Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 2x8, 40x3x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x1, 25's x9, 30's x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 80x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 80 x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Reverse Curls: 50x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday 7.31.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x15 (stay at this weight)

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 2x12, 27x11, 52x10, 77x9, 102x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 25's x 2x12, 20's x 1x12

Friday 7.30.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Chin Ups: 1x2, 3x1

Horizontal Pull/ Push (3:30):

- Landmine Rows: 1x12, 26x11, 51x10, 76x9, 101x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 161x9, 186x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Spider Curls: 57x 4x12

- Incline DB Triceps Extensions with Rotation: 30's x 4x12

- Incline Elbows Out DB Extensions: 30's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- DB Face Pulls: 20's x 1:00

- Rest 1:00

Thursday 7.29.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x 15 (stay at this weight)

Heavy Hinge Movement (2:30):

- Romanian Deadlifts: 47x12, 97x11, 137x10, 187x9, 227x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 64x 4x10

Single-Leg Hamstring (3:00):

- Landmine RDL's: 41x 1x12, 40x 2x12

Wednesday 7.28.21

 Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 1x2, 3x1

- Dips: 1x4, 3x2

Upward Pull/ Push (3:30):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 1x8, 40x3x8

- Landmine High Pull: 1x12, 11x11, 21x10, 31x9, 41x 1x8, 40x3x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Curls: 67x 4x12

- DB Skull Crushers: 35's x 4x12 (stay at this weight)

- Elbows Out DB Extensions: 35's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Tuesday 7.27.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x15 (stay at this weight)

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 1x12, 26x11, 51x10, 76x9, 101x 5x8

Moderate Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 186x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 25's x 1x12, 20's x 2x12

Monday 7.26.21

 Rest day, but tons of paddle boarding on the lake.

Sunday 7.25.21

 Rest day. Went up to Lake Tahoe for night.

Saturday 7.24.21

Warm Up (2:00):

- Band Pull Aparts: Orange x 3x10
- Supinated Grip Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x13, 59x12, 69x11, 79x 3x10

- Single Arm DB Curls: 25x13, 30x12, 35x11, 40x 2x10, 35x 1x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 79 x 3x12

- Single Arm DB Hammer Curls: 40x 2x12, 35 x 2x12

Arms Superset #3 (3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 49x 3x15

Shoulders and Triceps Finisher (as little rest as possible):

- Seated DB Lateral Raises: 51 reps (25's x 1x11, 4x10)

- Push Ups: 51 reps (4x11, 4x10)

Friday 7.23.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 4x15, 1x14

Heavy Hinge Movement (2:30):

- Romanian Deadlifts: 46x12, 96x11, 136x10, 186x9, 226x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 63x 4x10

Single-Leg Hamstring (3:00):

- Landmine RDL's: 40x 3x12

Thursday 7.22.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 4x1

- Dips: 4x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 0x12, 25x11, 50x10, 75x9, 100x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 160x9, 185x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Spider Curls: 56x 4x12

- Incline DB Triceps Extensions with Rotation: 30's x 4x12

- Incline Elbows Out DB Extensions: 30's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Wednesday 7.21.21

 Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 3x15, 2x14

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 0x12, 25x11, 50x10, 75x9, 100x 5x8

Moderate Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 185x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 20's x 3x12

Tuesday 7.20.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 4x1

- Dips: 4x2

Upward Pull/ Push (3:30):

- Landmine Press: 0x12, 10x11, 20x10, 30x9, 40x 4x8

- Landmine High Pull: 0x12, 10x11, 20x10, 30x9, 40x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Curls: 66x 4x12

- DB Skull Crushers: 35's x 4x12

- Elbows Out DB Extensions: 35's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Monday 7.19.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 2x15, 3x14

Heavy Hinge Movement (2:30):

- Romanian Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 62x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 40x 2x12, 39x 1x12

Sunday 7.18.21

 Rest day.

Saturday 7.17.21

Warm Up (2:00):

- Band Pull Aparts: Orange x 3x10
- Supinated Grip Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x13, 58x12, 68x11, 78x 3x10

- Single Arm DB Curls: 25x13, 30x12, 35x11, 40x 1x10, 35x 2x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 78 x 3x12

- Single Arm DB Hammer Curls: 40x 1x12, 35 x 2x12

Arms Superset #3 (3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 48x 3x15

Shoulders and Triceps Finisher (as little rest as possible):

- Seated DB Lateral Raises: 25's x 50 reps (15, 14, 11, 10)

- Push Ups: 50 reps (matched sets of reps of lateral raises)

Friday 7.16.21

Warm Up:

Shoulder Mobility (2:00):
- Band Pull Aparts: Orange x 3x10
- Supinated Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 1x15, 4x14

Hip/ Hamstrings Superset (3:30):

- Hanging Leg Curls: 4x10

- GHD Hip Extensions: 45x 4x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 4x10

- Heels Elevated Landmine Squats: 61x 4x10

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 40x 1x12, 39x 2x12

Thursday 7.15.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 3x1, 1x0

- Fat Man Pull Ups: 3x7, 1x8

- Dips: 5x 3x8, 0x 1x8

Upward Pull/ Push (2:30):

- Landmine Press: 32x 2x10, 31x 2x10

- Landmine High Pull: 32x 2x10, 31x 2x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 3x11, 1x10

- Narrow, Slow Eccentric Push Ups: 3x11, 1x10

Arms Superset (2:30):

- Barbell Spider Curls: 56x 3x12, 55x 1x12

- Incline DB Triceps Extensions: 35's x 1x12, 30's x 3x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Wednesday 7.14.21

 Rest day.

Tuesday 7.13.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x14

Hip/ Hamstrings Superset (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 90's x 1x10, 85's x 3x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 3x10, 15x 1x10

- Heels Elevated Landmine Squats: 60x 4x10

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 39x 3x12

Finisher:

- Skipped due to the treadmill being occupied.

Monday 7.12.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Band Pull Aparts: Orange Band x 3x10

- Reverse Grip Band Pull Aparts: Orange Band x 3x10

- Band Dislocates: Orange Band x 3x10

Downward Push/ Pull Circuit (2:30):

- Chin Up:3x1, 1x0

- Fat Man Chin Ups: 3x7, 1x8

- Dips: 5x 3x8, 0x 1x8

Upward Pull/ Push (2:30):

- Landmine Press: 32x 1x10, 31x 3x10

- Landmine High Pull: 32x 1x10, 31x 3x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 3x11, 1x10

- Narrow, Slow Eccentric Push Ups: 3x11, 1x10

Arms Superset (3:00):

- Barbell Curls: 66x 3x12, 65x 1x12

- DB Skull Crushers: 35's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Sunday 7.11.21

 Rest day due to heat and dehydration from the UFC fight last night...

Saturday 7.10.21

 Rest day due to 111 degree temps. I was like, naw son...

Friday 7.09.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 4x14, 1x13

Hip/ Hamstrings Superset (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 85's x 4x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 2x10, 15x 2x10

- Heels Elevated Landmine Squats: 59x 4x10

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 39x 2x12, 38x 1x12

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Thursday 7.08.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 2x1, 2x0

- Fat Man Pull Ups: 2x7, 2x8

- Dips: 5x 2x8, 0x 2x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 4x10

- Landmine High Pull: 31x 4x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 2x11, 2x10

- Narrow, Slow Eccentric Push Ups: 2x11, 2x10

Arms Superset (2:30):

- Barbell Spider Curls: 56x 2x12, 55x 2x12

- Incline DB Triceps Extensions: 30's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Wednesday 7.07.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 3x14, 2x13

Hip/ Hamstrings Superset (3:00):

- Hanging Leg Curls: 4x10

- DB RDL's: 85's x 3x10, 80's x 1x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 1x10, 15x 3x10

- Heels Elevated Landmine Squats: 58x 4x10 (not including bar weight)

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 39x 1x12, 38x 2x12

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Tuesday 7.06.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Chin Up:2x1, 2x0

- Fat Man Chin Ups: 2x7, 2x8

- Dips: 5x 2x8, 0x 2x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 3x10, 30x 1x10

- Landmine High Pull: 31x 3x10, 30x 1x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 2x11, 2x10

- Narrow, Slow Eccentric Push Ups: 2x11, 2x10

Arms Superset (3:00):

- Barbell Curls: 66x 2x12, 65x 2x12

- DB Skull Crushers: 35's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Monday 7.05.21

 Rest day.

Sunday 7.04.21

 Rest day.

Saturday 7.03.21

Strength Training:

Arms Superset (3:30):

- Overhead Triceps Extensions: 45x13, 57x12, 67x11, 77x 3x10

- Single Arm DB Curls: 20x13, 25x12, 30x11, 35x 3x10 

- Band Pull Aparts: Red x 13, 12, 11, 3x10

Arms Superset #2 (3:30):

- Barbell Skull Crushers: 77 x 3x12

- Single Arm DB Hammer Curls: 35 x 3x12

- Supinated Grip Pull Aparts: Orange x 3x12

Arms Superset #3 (3:30):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 47x 3x15

- No Money's: 3x15

Traps and Shoulders Superset (4:00):

- Single Arm Shrugs: 75x 3x20

- Seated DB Lateral Raises: 20's x 1x20, 15's x 2x20

Triceps Finisher:

- Push Ups: 21