Brentley Lafoy
5/11/21
Warmup
1 set
Jump Rope 1 min
Situps x 20
Jump Rope 1 min
Pushups x 20
Jump Rope 1 min
Bodyweight Squats x 20
Rest 30 sec
3 sets
Weighted Bosu Ball Crunches
Plank x 60 sec
Rest 75 sec
4 sets
Parallel Pullups x AMAP Tempo 3010
Rest 45 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 45 sec
Close Grip Bench Press x 8-10 Tempo 3010
Rest 45 sec
Back Squats x 13-15 Tempo 3010
Rest 45 sec
Warmup
1 set
Jump Rope 1 min
Situps x 20
Jump Rope 1 min
Pushups x 20
Jump Rope 1 min
Bodyweight Squats x 20
Rest 30 sec
3 sets
Weighted Bosu Ball Crunches
Plank x 60 sec
Rest 75 sec
4 sets
Parallel Pullups x AMAP Tempo 3010
Rest 45 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 45 sec
Close Grip Bench Press x 8-10 Tempo 3010
Rest 45 sec
Back Squats x 13-15 Tempo 3010
Rest 45 sec
5/11/21
Warmup
1 set
Jump Rope 1 min
Situps x 20
Jump Rope 1 min
Pushups x 20
Jump Rope 1 min
Bodyweight Squats x 20
Rest 30 sec
3 sets
Weighted Bosu Ball Crunches
Plank x 60 sec
Rest 75 sec
4 sets
Parallel Pullups x AMAP Tempo 3010
Rest 45 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 45 sec
Close Grip Bench Press x 8-10 Tempo 3010
Rest 45 sec
Back Squats x 13-15 Tempo 3010
Rest 45 sec
Warmup
1 set
Jump Rope 1 min
Situps x 20
Jump Rope 1 min
Pushups x 20
Jump Rope 1 min
Bodyweight Squats x 20
Rest 30 sec
3 sets
Weighted Bosu Ball Crunches
Plank x 60 sec
Rest 75 sec
4 sets
Parallel Pullups x AMAP Tempo 3010
Rest 45 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 45 sec
Close Grip Bench Press x 8-10 Tempo 3010
Rest 45 sec
Back Squats x 13-15 Tempo 3010
Rest 45 sec
5/6/21
Today is pure conditioning and abs. It will wipe you out during it but you'll feel good later. Stay hydrated.
1 set
Jump Rope 2 min
Situps x 20
Jump Rope 2 min
Pushups x 20
Jump Rope 2 min
Bodyweight Squats x 20
Rest 30 sec
2 sets
Lunge Jumps x 30 sec
Bodyweight Lunges in Place x 30 sec
Plank x 60 sec
Rockups x 60 sec
Burpees x 60 sec
Bicylces x 60 sec
Rest 45 sec
3 sets
Grasshoppers x 30 sec
Mountain Climbers x 30 sec
Side Plank x 30 sec each side
Crunches x 60 sec
Rest 30 sec
Today is pure conditioning and abs. It will wipe you out during it but you'll feel good later. Stay hydrated.
1 set
Jump Rope 2 min
Situps x 20
Jump Rope 2 min
Pushups x 20
Jump Rope 2 min
Bodyweight Squats x 20
Rest 30 sec
2 sets
Lunge Jumps x 30 sec
Bodyweight Lunges in Place x 30 sec
Plank x 60 sec
Rockups x 60 sec
Burpees x 60 sec
Bicylces x 60 sec
Rest 45 sec
3 sets
Grasshoppers x 30 sec
Mountain Climbers x 30 sec
Side Plank x 30 sec each side
Crunches x 60 sec
Rest 30 sec
5/4/21
Leave 3+ reps in the tank on each set today
3 sets
Bosu Weighted Crunches x 15-20
Stiff Leg Deadlift x 12,10, 8
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
One Arm Dumbbell Row x 12, 10, 8
Rest 2 min
3 sets
Close Grip Bench Press x 10, 8, 6
Rest 2 min
3 sets
Back Squats x 15, 12, 10
Rest 2 min
Leave 3+ reps in the tank on each set today
3 sets
Bosu Weighted Crunches x 15-20
Stiff Leg Deadlift x 12,10, 8
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
One Arm Dumbbell Row x 12, 10, 8
Rest 2 min
3 sets
Close Grip Bench Press x 10, 8, 6
Rest 2 min
3 sets
Back Squats x 15, 12, 10
Rest 2 min
4/30/21
3 sets
Broomstick Good Mornings x 12-15
Rest 60 sec and roll piriformis or quads or hamstrings
2 sets
Reverse Crunches with the bench on a very slight incline x 12-15 Tempo 3010 (breathe out fully on the way up on each rep)
Rest 10 sec
Ball Crunches x 12-15 Tempo 4010
Rest 2 min
Quickly Warmup Medium Grip Reverse EZ Bar Curls x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Close Grip Reverse EZ Bar Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Reverse EZ Bar Curls x 3-5 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 6-8 Tempo 2210
Rest 2 min
Quickly Warmup Lying EZ Bar Tricep Extensions x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Lying EZ Bar Tricep Extension to Forehead x 6-8 Tempo 2210
Rest 10 sec
Close Grip Bench Press x 4-6 Tempo 3010
Rest 10 sec
Lying Dumbbell Tricep Extensions x 4-6 Tempo 2210
Rest 2 min
2 sets
Barbell Stepping Lunges x 8 each leg (leave 3 reps in the tank)
Rest 2 min
3 sets
Broomstick Good Mornings x 12-15
Rest 60 sec and roll piriformis or quads or hamstrings
2 sets
Reverse Crunches with the bench on a very slight incline x 12-15 Tempo 3010 (breathe out fully on the way up on each rep)
Rest 10 sec
Ball Crunches x 12-15 Tempo 4010
Rest 2 min
Quickly Warmup Medium Grip Reverse EZ Bar Curls x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Close Grip Reverse EZ Bar Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Reverse EZ Bar Curls x 3-5 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 6-8 Tempo 2210
Rest 2 min
Quickly Warmup Lying EZ Bar Tricep Extensions x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Lying EZ Bar Tricep Extension to Forehead x 6-8 Tempo 2210
Rest 10 sec
Close Grip Bench Press x 4-6 Tempo 3010
Rest 10 sec
Lying Dumbbell Tricep Extensions x 4-6 Tempo 2210
Rest 2 min
2 sets
Barbell Stepping Lunges x 8 each leg (leave 3 reps in the tank)
Rest 2 min
4/29/21
Leave 3+ reps in the tank on each set again today
3 sets
Weighted Bosu Crunches x 15-20
Stiff Leg Deadlift x 10-12
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
Seated Overhead Dumbbell Press x 8-10
Reverse Crunches x 10-12
Rest 2 min
3 sets
Dumbbell Pullovers x 10-12
Alternating One Arm Dumbbell Upright Rows x 8-10
Rest 2 min
3 sets
Treadmill Sprints x 45 sec and 1 degree incline at a speed that you could do for 60 sec
Rest 2 min
Leave 3+ reps in the tank on each set again today
3 sets
Weighted Bosu Crunches x 15-20
Stiff Leg Deadlift x 10-12
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
Seated Overhead Dumbbell Press x 8-10
Reverse Crunches x 10-12
Rest 2 min
3 sets
Dumbbell Pullovers x 10-12
Alternating One Arm Dumbbell Upright Rows x 8-10
Rest 2 min
3 sets
Treadmill Sprints x 45 sec and 1 degree incline at a speed that you could do for 60 sec
Rest 2 min
4/27/21
Leave 3+ reps in the tank on each set today
3 sets
Weighted Crunches x 15-20
Stiff Leg Deadlift x 12,10, 8
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
Wide Grip Pulldowns x 10-12
Rest 2 min
3 sets
Flat Dumbbell Bench Press x 10-12
Rest 2 min
3 sets
Back Squats x 10-12
Rest 2 min
Leave 3+ reps in the tank on each set today
3 sets
Weighted Crunches x 15-20
Stiff Leg Deadlift x 12,10, 8
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
Wide Grip Pulldowns x 10-12
Rest 2 min
3 sets
Flat Dumbbell Bench Press x 10-12
Rest 2 min
3 sets
Back Squats x 10-12
Rest 2 min
4/24/21
3 sets
Stiff Leg Deadlift x 15, 12, 10
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
Reverse Crunches with the bench on a very slight incline x 12-15 Tempo 3010 (breathe out fully on the way up on each rep)
Rest 10 sec
Ball Crunches x 12-15 Tempo 4010
Rest 10 sec
Rockups x 25
Rest 2 min
Quickly Warmup Medium Grip Reverse EZ Bar Curls x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Medium Grip Reverse EZ Bar Curls x 4-6 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 4-6 Tempo 3020
Rest 10 sec
Seated Hammer Curls x 6-8 Tempo 2210
Rest 2 min
Quickly Warmup Lying EZ Bar Tricep Extensions x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Lying EZ Bar Tricep Extension to Forehead x 6-8 Tempo 2210
Rest 10 sec
Close Grip Bench Press with EZ Bar to collarbone instead of chest x AMAP (as many as possible) Tempo 3010 (bar should stop 2-3" above the collarbone - shoulder flexibility will not allow for the bar to go all the way to the collarbone without compromising form and joint angles) - (use same weight and same bar as for the tricep extensions)
Rest 10 sec
Lying Dumbbell Tricep Extensions x 6-8 Tempo 2210
Rest 2 min
2 sets
Treadmill Sprint at 1 Degree Incline x 60 sec
Rest 75 sec
3 sets
Stiff Leg Deadlift x 15, 12, 10
Rest 90 sec and roll piriformis or quads or hamstrings
3 sets
Reverse Crunches with the bench on a very slight incline x 12-15 Tempo 3010 (breathe out fully on the way up on each rep)
Rest 10 sec
Ball Crunches x 12-15 Tempo 4010
Rest 10 sec
Rockups x 25
Rest 2 min
Quickly Warmup Medium Grip Reverse EZ Bar Curls x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Medium Grip Reverse EZ Bar Curls x 4-6 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 4-6 Tempo 3020
Rest 10 sec
Seated Hammer Curls x 6-8 Tempo 2210
Rest 2 min
Quickly Warmup Lying EZ Bar Tricep Extensions x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Lying EZ Bar Tricep Extension to Forehead x 6-8 Tempo 2210
Rest 10 sec
Close Grip Bench Press with EZ Bar to collarbone instead of chest x AMAP (as many as possible) Tempo 3010 (bar should stop 2-3" above the collarbone - shoulder flexibility will not allow for the bar to go all the way to the collarbone without compromising form and joint angles) - (use same weight and same bar as for the tricep extensions)
Rest 10 sec
Lying Dumbbell Tricep Extensions x 6-8 Tempo 2210
Rest 2 min
2 sets
Treadmill Sprint at 1 Degree Incline x 60 sec
Rest 75 sec
4/22/21
Roll piriformis x 2-3 min
3 sets
Weighted Crunches x 15-20
Stiff Leg Deadlift x 15, 12 10
Standing Calf Raise x 15-20
Rest 30 sec
2 sets
One Arm Dumbbell Bench Press x 8, 6
Rest 45 sec
Dumbbell Snatch x 3 each arm
Rest 45 sec
Lunge Jumps x 30 sec
Burpees x 30 sec
Mountain Climbers x 30 sec
Rest 60 sec
3 sets
Reverse Crunches with Slight Incline x 10-12 Tempo 4010
Rest 10 sec
Bosu Crunch Knee Knee x 6-8 Tempo 4013
Rest 10 sec
Rockups x 25
Rest 2 min
3 sets
Treadmill Sprint at 15 Degree Incline for 30 sec
Rest 90 sec
Roll piriformis x 2-3 min
3 sets
Weighted Crunches x 15-20
Stiff Leg Deadlift x 15, 12 10
Standing Calf Raise x 15-20
Rest 30 sec
2 sets
One Arm Dumbbell Bench Press x 8, 6
Rest 45 sec
Dumbbell Snatch x 3 each arm
Rest 45 sec
Lunge Jumps x 30 sec
Burpees x 30 sec
Mountain Climbers x 30 sec
Rest 60 sec
3 sets
Reverse Crunches with Slight Incline x 10-12 Tempo 4010
Rest 10 sec
Bosu Crunch Knee Knee x 6-8 Tempo 4013
Rest 10 sec
Rockups x 25
Rest 2 min
3 sets
Treadmill Sprint at 15 Degree Incline for 30 sec
Rest 90 sec
4/20/21
Roll piriformis x 2-3 min
3 sets
Weighted Crunches x 25
Stiff Leg Deadlift x 15, 12 10
Standing Calf Raise x 15-20
Rest 30 sec
3 sets (add weight each set)
Incline Barbell Press x 10, 8, 6
Sumo Deadlift x 12, 10, 8 (stay conservative and focus on form as top priority)
Rest 90 sec and roll piriformis
3 sets
Wide Grip Pulldowns x 10, 8, 6
Reverse Barbell Lunges x 8-10 each leg
Rest 75 sec
3 sets
Seated Overhead Dumbbell ress x 10, 8, 6
Rear Laterals x 10-12
Treadmill Sprint at 8 Degree Incline for 45 sec
Rest 75 sec
Roll piriformis x 2-3 min
3 sets
Weighted Crunches x 25
Stiff Leg Deadlift x 15, 12 10
Standing Calf Raise x 15-20
Rest 30 sec
3 sets (add weight each set)
Incline Barbell Press x 10, 8, 6
Sumo Deadlift x 12, 10, 8 (stay conservative and focus on form as top priority)
Rest 90 sec and roll piriformis
3 sets
Wide Grip Pulldowns x 10, 8, 6
Reverse Barbell Lunges x 8-10 each leg
Rest 75 sec
3 sets
Seated Overhead Dumbbell ress x 10, 8, 6
Rear Laterals x 10-12
Treadmill Sprint at 8 Degree Incline for 45 sec
Rest 75 sec
4/15/21
3 sets
Stiff Leg Deadlift x 15, 12, 10
Rest 90 sec
3 sets
Weighted Bosu Crunch Knee Knee x 8-10 Tempo 3014
Hanging Knee Raises x 12-15 Tempo 3010
Weighted Crunches x 15
Jump Rope x 2 min
No Rest
Quickly Warmup Medium Grip Reverse EZ Bar Curls x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Medium Grip Reverse EZ Bar Curls x 4-6 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 4-6 Tempo 3020
Rest 10 sec
Seated Hammer Curls x 6-8 Tempo 2210
Rest 2 min
Quickly Warmup Lying EZ Bar Tricep Extensions x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Lying EZ Bar Tricep Extension to Forehead x 6-8 Tempo 2210
Rest 10 sec
Close Grip Bench Press with EZ Bar to collarbone instead of chest x AMAP (as many as possible) Tempo 3010 (bar should stop 2-3" above the collarbone - shoulder flexibility will not allow for the bar to go all the way to the collarbone without compromising form and joint angles) - (use same weight and same bar as for the tricep extensions)
Rest 10 sec
Lying Dumbbell Tricep Extensions x 6-8 Tempo 2210
Rest 2 min
3 sets
Stiff Leg Deadlift x 15, 12, 10
Rest 90 sec
3 sets
Weighted Bosu Crunch Knee Knee x 8-10 Tempo 3014
Hanging Knee Raises x 12-15 Tempo 3010
Weighted Crunches x 15
Jump Rope x 2 min
No Rest
Quickly Warmup Medium Grip Reverse EZ Bar Curls x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Medium Grip Reverse EZ Bar Curls x 4-6 Tempo 3210
Rest 10 sec
Incline Dumbbell Curls x 4-6 Tempo 3020
Rest 10 sec
Seated Hammer Curls x 6-8 Tempo 2210
Rest 2 min
Quickly Warmup Lying EZ Bar Tricep Extensions x 10, 5, 1, 1. The 10 rep set should be SUPER light. The amount of time to adjust the weight is sufficient for rest between each warmup set
3 sets
Lying EZ Bar Tricep Extension to Forehead x 6-8 Tempo 2210
Rest 10 sec
Close Grip Bench Press with EZ Bar to collarbone instead of chest x AMAP (as many as possible) Tempo 3010 (bar should stop 2-3" above the collarbone - shoulder flexibility will not allow for the bar to go all the way to the collarbone without compromising form and joint angles) - (use same weight and same bar as for the tricep extensions)
Rest 10 sec
Lying Dumbbell Tricep Extensions x 6-8 Tempo 2210
Rest 2 min
4/12/21
3 sets
Stiff Leg Deadlift x 10-12
Weighted Crunches x 20
Rest 45 sec
2 sets
Ball Pike to Corkscrew x 3-5 each
Rest 30 sec
Assisted Wide Grip Pullups x 6-8
Rest 30 sec
Barbell Step Ups x 4-6 each leg
Rest 45 sec
2 sets
Bosu Crunch Knee Knee x 10 each
Hanging Knee Raises x 15-20
Weighted Crunches with 10lbs x 15-20
Mountain Climbers 60 sec
Rest 60 sec
3 sets
Bodyweight Dips x AMAP (as many as possible)
Rest 45 sec
Dumbbell Pullovers x 12,9,7
Rest 45 sec
Alternating Dumbbell Upright Rows x 8 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 60 sec
2 set
Treadmill Sprints at 8 Degree Incline x 45 seconds
Rest 75 sec
3 sets
Stiff Leg Deadlift x 10-12
Weighted Crunches x 20
Rest 45 sec
2 sets
Ball Pike to Corkscrew x 3-5 each
Rest 30 sec
Assisted Wide Grip Pullups x 6-8
Rest 30 sec
Barbell Step Ups x 4-6 each leg
Rest 45 sec
2 sets
Bosu Crunch Knee Knee x 10 each
Hanging Knee Raises x 15-20
Weighted Crunches with 10lbs x 15-20
Mountain Climbers 60 sec
Rest 60 sec
3 sets
Bodyweight Dips x AMAP (as many as possible)
Rest 45 sec
Dumbbell Pullovers x 12,9,7
Rest 45 sec
Alternating Dumbbell Upright Rows x 8 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 60 sec
2 set
Treadmill Sprints at 8 Degree Incline x 45 seconds
Rest 75 sec
4/9/21
4 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Incline Dumbbell Press x 5-7
Rest 30 sec
Burpees x 10
Rest 30 sec
Wide Grip Pulldowns x 7-9
Rest 30 sec
Lunge Jumps x 8 each leg
Rest 30 sec
3 sets
Dumbbell Pullovers x 12, 10, 8
Rest 20 sec
Renegade Row x 6 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 20 sec
Bosu Crunch Knee Knee x10
Rest 45 sec
3 sets
Back Squats x 12, 10, 8
Rest 90 sec
4 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Incline Dumbbell Press x 5-7
Rest 30 sec
Burpees x 10
Rest 30 sec
Wide Grip Pulldowns x 7-9
Rest 30 sec
Lunge Jumps x 8 each leg
Rest 30 sec
3 sets
Dumbbell Pullovers x 12, 10, 8
Rest 20 sec
Renegade Row x 6 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 20 sec
Bosu Crunch Knee Knee x10
Rest 45 sec
3 sets
Back Squats x 12, 10, 8
Rest 90 sec
3/25/21
3 sets
Vacuums x 1
Weighted Bosu Crunch Knee Knee x 12 each
Stiff Leg Deadlift x 10-12
Rest 30 sec
5 sets
Weighted Parallel Pullups x 6,4,2,4,6
Rest 80 sec
Seated Overhead Dumbbell Press x 6,4,2,4,6
Rest 80 sec
2 sets
Incline Dumbbell Press x 8-10
Rest 45 sec
Sumo Deadlifts x 10-12
Rest 45 sec
Flat Flyes x 8-10
Rest 45 sec
Stepping Barbell Lunges x 10 each leg
Rest 45 sec
2 sets
Incline Dumbbell Curls x 10, 8, 6
Flat Dumbbell Tricep Extensions x 10, 8, 6
Rest 75 sec
3 sets
Vacuums x 1
Weighted Bosu Crunch Knee Knee x 12 each
Stiff Leg Deadlift x 10-12
Rest 30 sec
5 sets
Weighted Parallel Pullups x 6,4,2,4,6
Rest 80 sec
Seated Overhead Dumbbell Press x 6,4,2,4,6
Rest 80 sec
2 sets
Incline Dumbbell Press x 8-10
Rest 45 sec
Sumo Deadlifts x 10-12
Rest 45 sec
Flat Flyes x 8-10
Rest 45 sec
Stepping Barbell Lunges x 10 each leg
Rest 45 sec
2 sets
Incline Dumbbell Curls x 10, 8, 6
Flat Dumbbell Tricep Extensions x 10, 8, 6
Rest 75 sec
3/30/21
3 sets
Stiff Leg Deadlift x 10-12
Weighted Crunches x 20
Rest 45 sec
2 sets
Ball Pike to Corkscrew x 3-5 each
Rest 30 sec
Assisted Wide Grip Pullups x 10-12
Rest 30 sec
Barbell Step Ups x 8 each leg
Rest 45 sec
3 sets
Bosu Crunch Knee Knee x 10 each
Hanging Knee Raises x 15-20
Weighted Crunches with 10lbs x 15-20
Jump Rope 2 min
No rest
2 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Alternating Dumbbell Upright Rows x 8 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 45 sec
2 set
Treadmill Sprints at 1 Degree Incline x 60 seconds
Rest 90 sec
3 sets
Stiff Leg Deadlift x 10-12
Weighted Crunches x 20
Rest 45 sec
2 sets
Ball Pike to Corkscrew x 3-5 each
Rest 30 sec
Assisted Wide Grip Pullups x 10-12
Rest 30 sec
Barbell Step Ups x 8 each leg
Rest 45 sec
3 sets
Bosu Crunch Knee Knee x 10 each
Hanging Knee Raises x 15-20
Weighted Crunches with 10lbs x 15-20
Jump Rope 2 min
No rest
2 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Alternating Dumbbell Upright Rows x 8 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 45 sec
2 set
Treadmill Sprints at 1 Degree Incline x 60 seconds
Rest 90 sec
3/26/21
4 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Incline Dumbbell Press x 8-10
Rest 30 sec
Burpees x 10
Rest 30 sec
Wide Grip Pulldowns x 10-12
Rest 30 sec
Lunge Jumps x 8 each leg
Rest 30 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 20 sec
Renegade Row x 8 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 20 sec
Bosu Crunch Knee Knee x10
Rest 45 sec
3 sets
Back Squats x 13-15
Rest 90 sec
4 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Incline Dumbbell Press x 8-10
Rest 30 sec
Burpees x 10
Rest 30 sec
Wide Grip Pulldowns x 10-12
Rest 30 sec
Lunge Jumps x 8 each leg
Rest 30 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 20 sec
Renegade Row x 8 each arm
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 20 sec
Bosu Crunch Knee Knee x10
Rest 45 sec
3 sets
Back Squats x 13-15
Rest 90 sec
3/25/21
3 sets
Vacuums x 1
Weighted Crunches x 25
Stiff Leg Deadlift x 10-12
Rest 30 sec
5 sets
Parallel Pullups x 7,5,3,5,7
Rest 80 sec
Seated Overhead Dumbbell Press x 7,5,3,5,7
Rest 80 sec
2 sets
Behind Neck Press x 13-15
Rest 45 sec
Burpees x 15
Mountain Climbers x 20 each leg
Rest 45 sec
Low Incline Rear Laterals x 20
Rest 45 sec
Back Squats x 20
Rest 45 sec
2 sets
Treadmill Sprints at 1 Degree Incline x 60 sec
Rest 75 sec
3 sets
Vacuums x 1
Weighted Crunches x 25
Stiff Leg Deadlift x 10-12
Rest 30 sec
5 sets
Parallel Pullups x 7,5,3,5,7
Rest 80 sec
Seated Overhead Dumbbell Press x 7,5,3,5,7
Rest 80 sec
2 sets
Behind Neck Press x 13-15
Rest 45 sec
Burpees x 15
Mountain Climbers x 20 each leg
Rest 45 sec
Low Incline Rear Laterals x 20
Rest 45 sec
Back Squats x 20
Rest 45 sec
2 sets
Treadmill Sprints at 1 Degree Incline x 60 sec
Rest 75 sec
3/23/21
2 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Flat Dumbbell Bench Press x 13-15
Stiff Leg Deadlift x 13-15
Rest 90 sec
3 sets
Sumo Deadlift x 10-12
Lying EZ Bar Tricep Extensions x 13-15
Rest 90 sec
1 set
Burpees x 10
Mountain Climbers x 20 each leg
Situps x 60 sec
Jump Rope x 60 sec
Plank x 60 sec
Crunches x 60 sec
Rest 90 sec
3 set
Treadmill Sprints at 1 Degree Incline x 60 seconds
Rest 90 sec
2 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Flat Dumbbell Bench Press x 13-15
Stiff Leg Deadlift x 13-15
Rest 90 sec
3 sets
Sumo Deadlift x 10-12
Lying EZ Bar Tricep Extensions x 13-15
Rest 90 sec
1 set
Burpees x 10
Mountain Climbers x 20 each leg
Situps x 60 sec
Jump Rope x 60 sec
Plank x 60 sec
Crunches x 60 sec
Rest 90 sec
3 set
Treadmill Sprints at 1 Degree Incline x 60 seconds
Rest 90 sec
3/16/21
5 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Bodyweight Dips x AMAP (as many as possible)
Rest 30 sec
Lunge Jumps x 5 each
Rest 30 sec
Reverse Barbell Lunges in place x 8 each leg
Rest 45 sec
Wide Grip Pulldowns x 10-12
Rest 30 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Face Pulls x 10-12
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 45 sec
Bosu Crossover Crunch x 10 each side
Rest 45 sec
3 set
Treadmill Sprints at 15 Degree Incline x 30 seconds
Rest 90 sec
5 sets
Weighted Ball Crunches x 20
Rest 45 sec
3 sets
Bodyweight Dips x AMAP (as many as possible)
Rest 30 sec
Lunge Jumps x 5 each
Rest 30 sec
Reverse Barbell Lunges in place x 8 each leg
Rest 45 sec
Wide Grip Pulldowns x 10-12
Rest 30 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Face Pulls x 10-12
Rest 10 sec
Low Incline Partial Rear Laterals x 20
Rest 45 sec
Bosu Crossover Crunch x 10 each side
Rest 45 sec
3 set
Treadmill Sprints at 15 Degree Incline x 30 seconds
Rest 90 sec
3/11/21
5 sets
Vacuums x 1
Reverse Crunches x 20
Rest 30 sec
5 sets
Parallel Pullups x 8,6,4,6,8
Rest 80 sec
Seated Overhead Dumbbell Press x 8,6,4,6,8
Rest 80 sec
2 sets
Pushups x 15-20
Rest 45 sec
Burpees x 10
Rest 45 sec
Low Incline Partial Rear Laterals x 20
Rest 45 sec
Back Squats x 12-15
Rest 45 sec
3 sets
Treadmill Sprints at 8 Degree Incline x 45 sec
Rest 75 sec
5 sets
Vacuums x 1
Reverse Crunches x 20
Rest 30 sec
5 sets
Parallel Pullups x 8,6,4,6,8
Rest 80 sec
Seated Overhead Dumbbell Press x 8,6,4,6,8
Rest 80 sec
2 sets
Pushups x 15-20
Rest 45 sec
Burpees x 10
Rest 45 sec
Low Incline Partial Rear Laterals x 20
Rest 45 sec
Back Squats x 12-15
Rest 45 sec
3 sets
Treadmill Sprints at 8 Degree Incline x 45 sec
Rest 75 sec
3/9/21
1 set
Situps x 60 sec
Jump Rope x 2 min
Pushups x 60 sec
Jump Rope x 2 min
Bodyweight Squats x 60 sec
Rest 60 sec
3 sets
Flat Dumbbell Bench Press x 8-10
Rest 30 sec
Leg Curls x 12-15
Rest 45 sec
Assisted Wide Grip Pullups x 8-10
Rest 30 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 45 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Preacher Curls x 8-10
Rest 10 sec
Lying EZ Bar Tricep Extensions x 8-10
Rest 45 sec
Side Laterals x 15
Rest 45 sec
2 sets
Sprint 30 sec on Treadmill at 15 Degree Incline
Rest 75 sec
1 set
Situps x 60 sec
Jump Rope x 2 min
Pushups x 60 sec
Jump Rope x 2 min
Bodyweight Squats x 60 sec
Rest 60 sec
3 sets
Flat Dumbbell Bench Press x 8-10
Rest 30 sec
Leg Curls x 12-15
Rest 45 sec
Assisted Wide Grip Pullups x 8-10
Rest 30 sec
Stepping Barbell Lunges x 10-12 each leg
Rest 45 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Preacher Curls x 8-10
Rest 10 sec
Lying EZ Bar Tricep Extensions x 8-10
Rest 45 sec
Side Laterals x 15
Rest 45 sec
2 sets
Sprint 30 sec on Treadmill at 15 Degree Incline
Rest 75 sec
3/4/21
5 sets
Reverse Crunches x 25
Rest 30 sec
3 sets
Lunge Jumps x 10 each leg
Rest 30 sec
Pushups x 20
Rest 30 sec
Stepping Dumbbell Lunges in place x 10-12 each leg
Rest 45 sec
Wide Grip Pulldowns x 10-12
Rest 30 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Rear Laterals x 20
Rest 10 sec
Side Laterals x 20
Rest 45 sec
Bosu Crossover Crunch x 10 each side
Rest 45 sec
1 set
Sprint 60 sec
Walk 90 sec
Sprint 60 sec
Walk 90 sec
5 sets
Reverse Crunches x 25
Rest 30 sec
3 sets
Lunge Jumps x 10 each leg
Rest 30 sec
Pushups x 20
Rest 30 sec
Stepping Dumbbell Lunges in place x 10-12 each leg
Rest 45 sec
Wide Grip Pulldowns x 10-12
Rest 30 sec
3 sets
Dumbbell Pullovers x 10-12
Rest 45 sec
Rear Laterals x 20
Rest 10 sec
Side Laterals x 20
Rest 45 sec
Bosu Crossover Crunch x 10 each side
Rest 45 sec
1 set
Sprint 60 sec
Walk 90 sec
Sprint 60 sec
Walk 90 sec
2/25/21
5 sets
Vacuums x 1
Lightly Weighted Crunches x 25
Rest 15 sec
5 sets
Parallel Pullups x 12, 10, 8, 10, 12
Rest 75 sec
Seated Overhead Dumbbell Press x 12, 10, 8, 10, 12
Rest 75 sec
3 sets
Pushups x 15-20
Rest 45 sec
Burpees x 10
Rest 45 sec
Dumbbell One Arm Alternating Upright Rows x 12, 10, 8
Rest 45 sec
Back Squats x 12-15
Rest 45 sec
2 sets
Treadmill Sprints at 15 Degree Incline x 30 sec
Rest 90 sec
5 sets
Vacuums x 1
Lightly Weighted Crunches x 25
Rest 15 sec
5 sets
Parallel Pullups x 12, 10, 8, 10, 12
Rest 75 sec
Seated Overhead Dumbbell Press x 12, 10, 8, 10, 12
Rest 75 sec
3 sets
Pushups x 15-20
Rest 45 sec
Burpees x 10
Rest 45 sec
Dumbbell One Arm Alternating Upright Rows x 12, 10, 8
Rest 45 sec
Back Squats x 12-15
Rest 45 sec
2 sets
Treadmill Sprints at 15 Degree Incline x 30 sec
Rest 90 sec
2/23/21
4 sets
Vacuums x 1
Reverse Crunches x 20
Rest 30-60 sec
Pretty much everything will feel a little weaker than normal. Don't worry about it. That's expected with this type of workout.
3 sets
Dumbbell Snatch x 6-8 each arm
Rest 45 sec
Flat Dumbbell Bench Press x 8-10
Rest 45 sec
Stepping Dumbbell Lunges in place x 10 each leg
Rest 45 sec
Dumbbell Pullovers x 13-15
Rest 45 sec
3 sets
Renegade Row x 6-8 each arm
Rest 45 sec
Seated Overhead Dumbbell Press x 8-10
Rest 45 sec
Squat Jumps x 10
Rest 45 sec
Pushup Position x 45-60 sec
Rest 45 sec
2 sets
Treadmill Sprints at 8 Degree Incline x 45 sec
Rest 90 sec
4 sets
Vacuums x 1
Reverse Crunches x 20
Rest 30-60 sec
Pretty much everything will feel a little weaker than normal. Don't worry about it. That's expected with this type of workout.
3 sets
Dumbbell Snatch x 6-8 each arm
Rest 45 sec
Flat Dumbbell Bench Press x 8-10
Rest 45 sec
Stepping Dumbbell Lunges in place x 10 each leg
Rest 45 sec
Dumbbell Pullovers x 13-15
Rest 45 sec
3 sets
Renegade Row x 6-8 each arm
Rest 45 sec
Seated Overhead Dumbbell Press x 8-10
Rest 45 sec
Squat Jumps x 10
Rest 45 sec
Pushup Position x 45-60 sec
Rest 45 sec
2 sets
Treadmill Sprints at 8 Degree Incline x 45 sec
Rest 90 sec
2/17/21
3 sets
Weighted Pushups x 12-15
Rest 45 sec
Squat Jumps x 10
Rest 45 sec
3 sets
Wide Grip Pulldowns x 8-10
Rest 45 sec
Stepping Barbell Lunges x 10 each leg
Rest 45 sec
3 sets
Dumbbell Pullovers x 12-15
Rest 45 sec
Two Arm Dumbbell Upright Rows x 8-10
Rest 45 sec
Weighted Swiss Ball Crunches x 15
Rest 45 sec
3 sets
Treadmill Sprints at 1 Degree Incline x 60 sec
Rest 90 sec
3 sets
Weighted Pushups x 12-15
Rest 45 sec
Squat Jumps x 10
Rest 45 sec
3 sets
Wide Grip Pulldowns x 8-10
Rest 45 sec
Stepping Barbell Lunges x 10 each leg
Rest 45 sec
3 sets
Dumbbell Pullovers x 12-15
Rest 45 sec
Two Arm Dumbbell Upright Rows x 8-10
Rest 45 sec
Weighted Swiss Ball Crunches x 15
Rest 45 sec
3 sets
Treadmill Sprints at 1 Degree Incline x 60 sec
Rest 90 sec
2/12/21
For exercises with a descending number of reps, add weight each set.
For all sets today, select a weight that you expect to be able to complete all reps and still have approximately 1-2 left in the tank if you went to the absolute last possible rep. If you could have performed 4 more reps, its too light. If you could not have performed any more reps at all, its too heavy. If you failed to complete the specified number of reps then it was way too heavy for that set.
4 sets
Bench Press x 8, 6, 6, 4
Rest 75 sec
Sumo Deadlift x 8, 6, 6, 4
Rest 90 sec
4 sets
Parallel Grip Pullups x 8, 6, 4, 4
Rest 75 sec
Front Squats x 7, 5, 4, 3
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 8, 6, 6, 4
Rest 60 sec
Medium Grip Preacher Curls x 8, 6, 6, 4
Rest 30 sec
Weighted Swiss Ball Crunches x 15
Rest 45 sec
2 sets
Crunch Knee Knee on Bosu Ball x 10
Jump Rope 60 sec
No rest
For exercises with a descending number of reps, add weight each set.
For all sets today, select a weight that you expect to be able to complete all reps and still have approximately 1-2 left in the tank if you went to the absolute last possible rep. If you could have performed 4 more reps, its too light. If you could not have performed any more reps at all, its too heavy. If you failed to complete the specified number of reps then it was way too heavy for that set.
4 sets
Bench Press x 8, 6, 6, 4
Rest 75 sec
Sumo Deadlift x 8, 6, 6, 4
Rest 90 sec
4 sets
Parallel Grip Pullups x 8, 6, 4, 4
Rest 75 sec
Front Squats x 7, 5, 4, 3
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 8, 6, 6, 4
Rest 60 sec
Medium Grip Preacher Curls x 8, 6, 6, 4
Rest 30 sec
Weighted Swiss Ball Crunches x 15
Rest 45 sec
2 sets
Crunch Knee Knee on Bosu Ball x 10
Jump Rope 60 sec
No rest
2/8/21
Quick Warmup Front Squats x 10, 2, 2
3 sets
Front Squat x 7, 5, 4
Rest 30 sec
Squat Jumps x 6
Rest 45 sec
Swiss Ball Crunches with weight behind head x 15-20
Rest 90 sec
Quick Warmup dumbbell bench and barbell step ups
3 sets
Flat Dumbbell Bench Press x 9, 7, 5
Rest 45-60 sec
Barbell Step Ups x 8, 6, 4 each leg
Rest 10 sec
Lunge Jumps x 3 each side
Rest 90 sec
Quick Warmup Pullups and Lunges
3 sets
Parallel Pullups x 9, 7, 5
Rest 75 sec
Barbell Lunges x 7, 4, 3 each leg
Rest 45 sec
Bosu Crunch Knee Knee x 8 each
Rest 75 sec
Quick Warmup Overhead DB Press and One Arm Rows
2 sets
Seated Overhead Dumbbell Press x 7, 5
Rest 60 sec
One Arm Dumbbell Rows x 7, 5
Rest 90 seconds
Quick Warmup Tricep Ext and Preacher Curls
3 sets
Lying EZ Bar Tricep Extensions x 9, 7, 5
Rest 60 sec
EZ Bar Medium Grip Preacher Curls x 9, 7, 5
Rest 60 sec
Quick Warmup Front Squats x 10, 2, 2
3 sets
Front Squat x 7, 5, 4
Rest 30 sec
Squat Jumps x 6
Rest 45 sec
Swiss Ball Crunches with weight behind head x 15-20
Rest 90 sec
Quick Warmup dumbbell bench and barbell step ups
3 sets
Flat Dumbbell Bench Press x 9, 7, 5
Rest 45-60 sec
Barbell Step Ups x 8, 6, 4 each leg
Rest 10 sec
Lunge Jumps x 3 each side
Rest 90 sec
Quick Warmup Pullups and Lunges
3 sets
Parallel Pullups x 9, 7, 5
Rest 75 sec
Barbell Lunges x 7, 4, 3 each leg
Rest 45 sec
Bosu Crunch Knee Knee x 8 each
Rest 75 sec
Quick Warmup Overhead DB Press and One Arm Rows
2 sets
Seated Overhead Dumbbell Press x 7, 5
Rest 60 sec
One Arm Dumbbell Rows x 7, 5
Rest 90 seconds
Quick Warmup Tricep Ext and Preacher Curls
3 sets
Lying EZ Bar Tricep Extensions x 9, 7, 5
Rest 60 sec
EZ Bar Medium Grip Preacher Curls x 9, 7, 5
Rest 60 sec
2/4/21
Just like the other day, for all sets today, select a weight that you expect to be able to complete all reps and still have approximately 2 left in the tank if you went to the absolute last possible rep. If you could have performed 4 more reps, its too light. If you could not have performed any more reps at all, its too heavy. If you failed to complete the specified number of reps then it was way too heavy for that set.
3 sets
Incline Dumbbell Press x 10, 7, 5
Rest 60 sec
Dumbbell Snatch x 4, 3, 2
Rest 90 sec
2 sets
Incline Dumbbell Rows x 10, 5
Rest 60 sec
Barbell Step Ups x 7, 4 each leg
Rest 90 sec
4 sets
Incline Dumbbell Hammer Curls x 10, 7, 5, 5
Rest 60 sec
Lying Dumbbell Tricep Extensions x 10, 7, 5, 5
Rest 60 sec
Rear Laterals on Low Incline Bench x 10, 7, 7, 7
Rest 45 sec
1 set
Situps x 60 sec
Jump Rope 90 sec
Plank x 60 sec
Jump Rope 90 sec
Rockups x 60 sec
Jump Rope 90 sec
Just like the other day, for all sets today, select a weight that you expect to be able to complete all reps and still have approximately 2 left in the tank if you went to the absolute last possible rep. If you could have performed 4 more reps, its too light. If you could not have performed any more reps at all, its too heavy. If you failed to complete the specified number of reps then it was way too heavy for that set.
3 sets
Incline Dumbbell Press x 10, 7, 5
Rest 60 sec
Dumbbell Snatch x 4, 3, 2
Rest 90 sec
2 sets
Incline Dumbbell Rows x 10, 5
Rest 60 sec
Barbell Step Ups x 7, 4 each leg
Rest 90 sec
4 sets
Incline Dumbbell Hammer Curls x 10, 7, 5, 5
Rest 60 sec
Lying Dumbbell Tricep Extensions x 10, 7, 5, 5
Rest 60 sec
Rear Laterals on Low Incline Bench x 10, 7, 7, 7
Rest 45 sec
1 set
Situps x 60 sec
Jump Rope 90 sec
Plank x 60 sec
Jump Rope 90 sec
Rockups x 60 sec
Jump Rope 90 sec
1/28/21
For all sets today, select a weight that you expect to be able to complete all reps and still have approximately 2 left in the tank if you went to the absolute last possible rep. If you could have performed 4 more reps, its too light. If you could not have performed any more reps at all, its too heavy. If you failed to complete the specified number of reps then it was way too heavy for that set.
4 sets
Bench Press x 10, 7, 7, 5
Rest 60 sec
Sumo Deadlift x 10, 7, 7, 5
Rest 90 sec
4 sets
Wide Grip Pulldowns x 10, 7, 5, 5
Rest 60 sec
Stepping Barbell Lunges x 7, 5, 4, 4 each leg
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 10, 7, 5, 5
Rest 60 sec
Medium Grip Preacher Curls x 10, 7, 5, 5
Rest 60 sec
2-3 sets
Weighted Swiss Ball Crunches x 15
Hanging Knee Raises x 15
Crunch Knee Knee on Bosu Ball x 10
Jump Rope 90 sec
No rest
For all sets today, select a weight that you expect to be able to complete all reps and still have approximately 2 left in the tank if you went to the absolute last possible rep. If you could have performed 4 more reps, its too light. If you could not have performed any more reps at all, its too heavy. If you failed to complete the specified number of reps then it was way too heavy for that set.
4 sets
Bench Press x 10, 7, 7, 5
Rest 60 sec
Sumo Deadlift x 10, 7, 7, 5
Rest 90 sec
4 sets
Wide Grip Pulldowns x 10, 7, 5, 5
Rest 60 sec
Stepping Barbell Lunges x 7, 5, 4, 4 each leg
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 10, 7, 5, 5
Rest 60 sec
Medium Grip Preacher Curls x 10, 7, 5, 5
Rest 60 sec
2-3 sets
Weighted Swiss Ball Crunches x 15
Hanging Knee Raises x 15
Crunch Knee Knee on Bosu Ball x 10
Jump Rope 90 sec
No rest
1/23/21
Warmup
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
High Knees x 20 yards
Butt Kicks x 20 yards
Stiff Leg Deadlift x 10-12
Rest 90 sec
4 sets
Dumbbell Snatch x 5, 5, 4, 4 each side
Rest 10 sec
Squat Jumps x 10
Swiss Ball Crunches with weight behind head x 15-20
Rest 90 sec
3 sets
Sumo Deadlift x 12, 10, 8
Rest 10 sec
Lunge Jumps x 6 each side
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 6-8 each side
Rest 90 sec
4 sets
Incline Dumbbell Row x 12, 10, 8, 7
Rest 75 sec
Incline Barbell Press x 12, 10, 8, 7
Rest 45 sec
Light Weighted Crunches x 25
Rest 45 sec
3 sets
Back Squat x 12, 10, 8
Rest 90-120 seconds
Warmup
2 sets
Side Shuffle x 20 yards and back
Carioca x 20 yards and back
High Knees x 20 yards
Butt Kicks x 20 yards
Stiff Leg Deadlift x 10-12
Rest 90 sec
4 sets
Dumbbell Snatch x 5, 5, 4, 4 each side
Rest 10 sec
Squat Jumps x 10
Swiss Ball Crunches with weight behind head x 15-20
Rest 90 sec
3 sets
Sumo Deadlift x 12, 10, 8
Rest 10 sec
Lunge Jumps x 6 each side
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 6-8 each side
Rest 90 sec
4 sets
Incline Dumbbell Row x 12, 10, 8, 7
Rest 75 sec
Incline Barbell Press x 12, 10, 8, 7
Rest 45 sec
Light Weighted Crunches x 25
Rest 45 sec
3 sets
Back Squat x 12, 10, 8
Rest 90-120 seconds
1/21/20
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Rest 90 sec
2 sets
Dumbbell Snatch x 2 each side
Rest 30 sec
Barbell Stiff Leg Deadlift x 10 (light warmup weight to get the hamstrings loose and warm)
Plate Front Raise x 5-7
Dumbbell Pullovers x 6-8
Rest 2 min
3 sets
Snatch Grip Behind the Neck Press x 3-5
Barbell Stiff Leg Deadlift x 5-7
Ball Crunches with Weight Behind Head x 12-15 (increase weight)
Rest 3 min
4 sets
Close Grip Bench Press x 4-6
Alternating Dumbbell Upright Rows x 3-5 each arm
Dumbbell Wrist Curls x 8-10
Dumbbell Reverse Wrist Curls x 8-10 Tempo 2012
Rest 2.5 min
4 sets
Back Squat x 4-6
Rest 3 min
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Rest 90 sec
2 sets
Dumbbell Snatch x 2 each side
Rest 30 sec
Barbell Stiff Leg Deadlift x 10 (light warmup weight to get the hamstrings loose and warm)
Plate Front Raise x 5-7
Dumbbell Pullovers x 6-8
Rest 2 min
3 sets
Snatch Grip Behind the Neck Press x 3-5
Barbell Stiff Leg Deadlift x 5-7
Ball Crunches with Weight Behind Head x 12-15 (increase weight)
Rest 3 min
4 sets
Close Grip Bench Press x 4-6
Alternating Dumbbell Upright Rows x 3-5 each arm
Dumbbell Wrist Curls x 8-10
Dumbbell Reverse Wrist Curls x 8-10 Tempo 2012
Rest 2.5 min
4 sets
Back Squat x 4-6
Rest 3 min
1/19/20
Your strength might bump a little today, but not a ton. It will bump up alot however over the next 2 weeks.
4 sets
Wide Grip Pullups x 3-5 (maximize your weight lifted as much as possible and stop 1 rep short of failure)
Rest 90 sec
Weighted Bosu Crunch Knee Knee x 6-8 each side
Rest 2 min
4 sets
Weighted Dips x 3-5 (maximize your weight lifted and stop 1 rep short of failure)
Rest 2 min
Parallel Pullups x 3-5 (same notes as above)
Rest 2 min
5 sets
EZ Bar Tricep Extensions to forehead x 5-7 (same)
Rest 90 sec
Incline Dumbbell Curls x 5-7 (same)
Rest 2 min
Your strength might bump a little today, but not a ton. It will bump up alot however over the next 2 weeks.
4 sets
Wide Grip Pullups x 3-5 (maximize your weight lifted as much as possible and stop 1 rep short of failure)
Rest 90 sec
Weighted Bosu Crunch Knee Knee x 6-8 each side
Rest 2 min
4 sets
Weighted Dips x 3-5 (maximize your weight lifted and stop 1 rep short of failure)
Rest 2 min
Parallel Pullups x 3-5 (same notes as above)
Rest 2 min
5 sets
EZ Bar Tricep Extensions to forehead x 5-7 (same)
Rest 90 sec
Incline Dumbbell Curls x 5-7 (same)
Rest 2 min
1/16/20
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Rest 90 sec
2 sets
Dumbbell Snatch x 2 each side
Rest 30 sec
Barbell Stiff Leg Deadlift x 10 (light warmup weight to get the hamstrings loose and warm)
Plate Front Raise x 5-7
Dumbbell Pullovers x 8-10
Rest 2 min
3 sets
Snatch Grip Behind the Neck Press x 5-7
Barbell Stiff Leg Deadlift x 5-7
Ball Crunches with Weight Behind Head x 12-15 (increase weight)
Rest 3 min
3 sets
Close Grip Bench Press x 5-7
Alternating Dumbbell Upright Rows x 5-7 each arm
Dumbbell Wrist Curls x 8-10
Dumbbell Reverse Wrist Curls x 8-10 Tempo 2012
Rest 2.5 min
3 sets
Back Squat x 6-8
Rest 3 min
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Rest 90 sec
2 sets
Dumbbell Snatch x 2 each side
Rest 30 sec
Barbell Stiff Leg Deadlift x 10 (light warmup weight to get the hamstrings loose and warm)
Plate Front Raise x 5-7
Dumbbell Pullovers x 8-10
Rest 2 min
3 sets
Snatch Grip Behind the Neck Press x 5-7
Barbell Stiff Leg Deadlift x 5-7
Ball Crunches with Weight Behind Head x 12-15 (increase weight)
Rest 3 min
3 sets
Close Grip Bench Press x 5-7
Alternating Dumbbell Upright Rows x 5-7 each arm
Dumbbell Wrist Curls x 8-10
Dumbbell Reverse Wrist Curls x 8-10 Tempo 2012
Rest 2.5 min
3 sets
Back Squat x 6-8
Rest 3 min
1/13/20
Your strength might bump a little today, but not a ton. It will bump up alot however over the next 2 weeks.
2 sets
Weighted Bosu Crunch Knee Knee x 10 each side
Rest 75 sec
3 sets
Wide Grip Pullups x 5-7 (stop 1-2 reps short of failure)
Rest 15 sec
Ball Crunches with weight Behind Head x 12-15
Rest 3 min
3 sets
Weighted Dips x 5-7 (1-2 reps short of failure)
Rest 3 min
3 sets
Parallel Pullups x 5-7 (1-2 reps short of failure)
Rest 90 sec
4 sets
EZ Bar Tricep Extensions to forehead x 5-7 (1-2 reps short of failure)
Rest 90 sec
Incline Dumbbell Curls x 5-7 (1-2 reps short of failure)
Rest 2 min
Your strength might bump a little today, but not a ton. It will bump up alot however over the next 2 weeks.
2 sets
Weighted Bosu Crunch Knee Knee x 10 each side
Rest 75 sec
3 sets
Wide Grip Pullups x 5-7 (stop 1-2 reps short of failure)
Rest 15 sec
Ball Crunches with weight Behind Head x 12-15
Rest 3 min
3 sets
Weighted Dips x 5-7 (1-2 reps short of failure)
Rest 3 min
3 sets
Parallel Pullups x 5-7 (1-2 reps short of failure)
Rest 90 sec
4 sets
EZ Bar Tricep Extensions to forehead x 5-7 (1-2 reps short of failure)
Rest 90 sec
Incline Dumbbell Curls x 5-7 (1-2 reps short of failure)
Rest 2 min
1/11/20
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Dumbbell Snatch x 4 each side
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 10
Plate Front Raise x 8-10
Dumbbell Pullovers x 10-12
Rest 75 sec
5 sets
Snatch Grip Behind the Neck Press x 8-10
Barbell Stiff Leg Deadlift x 8-10
Ball Crunches with Weight Behind Head x 15-20
Rest 90 sec
5 sets
Close Grip Bench Press x 8-10
Alternating Dumbbell Upright Rows x 8-10 each arm
Dumbbell Wrist Curls x 10-12
Dumbbell Reverse Wrist Curls x 10-12
Rest 75 sec
5 sets
Back Squat x 9-11
Rest 90 sec
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Dumbbell Snatch x 4 each side
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 10
Plate Front Raise x 8-10
Dumbbell Pullovers x 10-12
Rest 75 sec
5 sets
Snatch Grip Behind the Neck Press x 8-10
Barbell Stiff Leg Deadlift x 8-10
Ball Crunches with Weight Behind Head x 15-20
Rest 90 sec
5 sets
Close Grip Bench Press x 8-10
Alternating Dumbbell Upright Rows x 8-10 each arm
Dumbbell Wrist Curls x 10-12
Dumbbell Reverse Wrist Curls x 10-12
Rest 75 sec
5 sets
Back Squat x 9-11
Rest 90 sec
1/5/20
*You will likely lose strength from set to set throughout the workout today. This is normal and expected for this workout. Just drop weight amounts as needed from set to set in order to stay within the target rep range.*
Warmup/Muscle Flushing
1-2 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Weighted Bosu Crunch Knee Knee x 10 each side
Rest 75 sec
5 sets
Wide Grip Pullups x 8-10
Rest 90 sec
5 sets
Weighted Dips x 8-10
Rest 90 sec
5 sets
Parallel Pullups (weighted if possible, but your fatigue at this point in the workout may prevent that) x 8-10
Rest 90 sec
5 sets
EZ Bar Tricep Extensions to forehead x 8-10
Incline Dumbbell Curls x 8-10
Rest 90 sec
*You will likely lose strength from set to set throughout the workout today. This is normal and expected for this workout. Just drop weight amounts as needed from set to set in order to stay within the target rep range.*
Warmup/Muscle Flushing
1-2 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Weighted Bosu Crunch Knee Knee x 10 each side
Rest 75 sec
5 sets
Wide Grip Pullups x 8-10
Rest 90 sec
5 sets
Weighted Dips x 8-10
Rest 90 sec
5 sets
Parallel Pullups (weighted if possible, but your fatigue at this point in the workout may prevent that) x 8-10
Rest 90 sec
5 sets
EZ Bar Tricep Extensions to forehead x 8-10
Incline Dumbbell Curls x 8-10
Rest 90 sec
1/3/20
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Dumbbell Snatch x 4 each side
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 10
Plate Front Raise x 8-10
Dumbbell Pullovers x 10-12
Rest 75 sec
4 sets
Snatch Grip Behind the Neck Press x 8-10
Ball Crunches with Weight Behind Head x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 90 sec
4 sets
Close Grip Bench Press x 8-10
Alternating Dumbbell Upright Rows x 8-10 each arm
Dumbbell Wrist Curls x 10-12
Dumbbell Reverse Wrist Curls x 10-12
Rest 75-90 sec
4 sets
FFE Stepping Barbell Lunge x 6-8 each leg
Rest 2 min
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Dumbbell Snatch x 4 each side
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 10
Plate Front Raise x 8-10
Dumbbell Pullovers x 10-12
Rest 75 sec
4 sets
Snatch Grip Behind the Neck Press x 8-10
Ball Crunches with Weight Behind Head x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 90 sec
4 sets
Close Grip Bench Press x 8-10
Alternating Dumbbell Upright Rows x 8-10 each arm
Dumbbell Wrist Curls x 10-12
Dumbbell Reverse Wrist Curls x 10-12
Rest 75-90 sec
4 sets
FFE Stepping Barbell Lunge x 6-8 each leg
Rest 2 min
12/26/20
*You will likely lose strength from set to set throughout the workout today. This is normal and expected for this workout. Just drop weight amounts as needed from set to set in order to stay within the target rep range.*
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Weighted Bosu Crunches x 15-20
Rest 90 sec
4 sets
Wide Grip Pullups x 8-10
Rest 90 sec
4 sets
Weighted Dips x 8-10
Rest 2 sec
4 sets
Parallel Pullups (weighted if possible, but your fatigue at this point in the workout may prevent that) x 8-10
Rest 90 sec
4 sets
EZ Bar Tricep Extensions x 8-10
Incline Dumbbell Curls x 8-10
Rest 90 sec
*You will likely lose strength from set to set throughout the workout today. This is normal and expected for this workout. Just drop weight amounts as needed from set to set in order to stay within the target rep range.*
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Weighted Bosu Crunches x 15-20
Rest 90 sec
4 sets
Wide Grip Pullups x 8-10
Rest 90 sec
4 sets
Weighted Dips x 8-10
Rest 2 sec
4 sets
Parallel Pullups (weighted if possible, but your fatigue at this point in the workout may prevent that) x 8-10
Rest 90 sec
4 sets
EZ Bar Tricep Extensions x 8-10
Incline Dumbbell Curls x 8-10
Rest 90 sec
12/23/20
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
3 sets
Plate Front Raise x 10-12
Dumbbell Pullovers x 10-12
Rest 75 sec
3 sets
Dumbbell Snatch x 4 each side
Ball Squats with Weight Behind Head x 15-20
Rest 90 sec
3 sets
Snatch Grip Behind the Neck Press x 8-10
Rest 2 min
3 sets
Close Grip Bench Press x 8-10
Dumbbell Wrist Curls x 10-12
Dumbbell Reverse Wrist Curls x 10-12
Rest 90 sec
3 sets
Alternating Dumbbell Upright Rows x 10-12 each arm
FFE Stepping Barbell Lunge x 6-8 each leg
Rest 90 sec
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
3 sets
Plate Front Raise x 10-12
Dumbbell Pullovers x 10-12
Rest 75 sec
3 sets
Dumbbell Snatch x 4 each side
Ball Squats with Weight Behind Head x 15-20
Rest 90 sec
3 sets
Snatch Grip Behind the Neck Press x 8-10
Rest 2 min
3 sets
Close Grip Bench Press x 8-10
Dumbbell Wrist Curls x 10-12
Dumbbell Reverse Wrist Curls x 10-12
Rest 90 sec
3 sets
Alternating Dumbbell Upright Rows x 10-12 each arm
FFE Stepping Barbell Lunge x 6-8 each leg
Rest 90 sec
12/22/20
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Weighted Bosu Crunches x 15-20
Rest 90 sec
3 sets
Wide Grip Pullups x 8-10
Rest 2 min
3 sets
Weighted Dips x 8-10
Rest 2 min
3 sets
Parallel Pullups (weighted if possible, but your fatigue at this point in the workout may prevent that) x 8-10
Rest 2 min
3 sets
EZ Bar Tricep Extensions x 8-10
Incline Dumbbell Curls x 8-10
Rest 2 min
Warmup/Muscle Flushing
1 set
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Bosu Crunches x 15-20
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
2 sets
Weighted Bosu Crunches x 15-20
Rest 90 sec
3 sets
Wide Grip Pullups x 8-10
Rest 2 min
3 sets
Weighted Dips x 8-10
Rest 2 min
3 sets
Parallel Pullups (weighted if possible, but your fatigue at this point in the workout may prevent that) x 8-10
Rest 2 min
3 sets
EZ Bar Tricep Extensions x 8-10
Incline Dumbbell Curls x 8-10
Rest 2 min
12/18/20
Warmup
2 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Crunch with Leg Extension x 10 each leg
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup Dumbbell Snatch x 1-2 each arm at 30, 40, 50ish
Warmup Front Squat x 10, 5, 1, 1
Rest 45-60 sec between each warmup
5 sets
Dumbbell Snatch x 2 each arm (likely go 50-70lbs)
Rest 2 min
Front Squat x 4-6 Tempo 4010 (guessing 130-150ish)
Rest 2 min
Warmup Split Squat x 10 with bar, x 10 with 95, x 5 with 135
4 sets
Broomstick Overhead Squat x 6-8
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 10
Rest 90 sec
Barbell Split Squats x 2-4 each leg Tempo 4010 - I'm guessing 135-155ish
Rest 90 sec
3 sets
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlift x 5 each leg Tempo 3010 (40-60lbs)
Rest 60-90 sec
Warmup
2 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Crunch with Leg Extension x 10 each leg
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup Dumbbell Snatch x 1-2 each arm at 30, 40, 50ish
Warmup Front Squat x 10, 5, 1, 1
Rest 45-60 sec between each warmup
5 sets
Dumbbell Snatch x 2 each arm (likely go 50-70lbs)
Rest 2 min
Front Squat x 4-6 Tempo 4010 (guessing 130-150ish)
Rest 2 min
Warmup Split Squat x 10 with bar, x 10 with 95, x 5 with 135
4 sets
Broomstick Overhead Squat x 6-8
Rest 30 sec
Dumbbell Stiff Leg Deadlift x 10
Rest 90 sec
Barbell Split Squats x 2-4 each leg Tempo 4010 - I'm guessing 135-155ish
Rest 90 sec
3 sets
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlift x 5 each leg Tempo 3010 (40-60lbs)
Rest 60-90 sec
12/16/20
5 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
Warmup the following two exercises with light weight x 10, then add weight and do 5, then add weight and do 2, then add weight and do 2.
5 sets
One Arm Dumbbell Preacher Curls x 2111 (rest 10 seconds after first 2 reps, then get 1 rep, then rest 10 seconds, then get 1 rep, rest 10 sec, 1 rep) Start with non-dominant arm first (I'm guessing you'll be able to do somewhere between 30-35lbs on these)
Rest 2 min
Close Grip Bench Press (to Collarbone instead of Chest x 2111 (perform 2 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep) (I'm guessing you'll be somewhere between 105-120 this week on these)
Rest 2 min
5 sets
Seated Hammer Curls x 3111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (likely 30-40lbs)
Rest 90 seconds
Lying Dumbbell Tricep Extensions (but performed on a Decline Bench at roughly a 10° decline) x 31111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (hit at least 35lbs on these this week and try to hit 40 or more if possible)
Rest 90 seconds
5 sets
Vacuums x 1
Weighted Crunches x 25
Rest 30 sec
Warmup the following two exercises with light weight x 10, then add weight and do 5, then add weight and do 2, then add weight and do 2.
5 sets
One Arm Dumbbell Preacher Curls x 2111 (rest 10 seconds after first 2 reps, then get 1 rep, then rest 10 seconds, then get 1 rep, rest 10 sec, 1 rep) Start with non-dominant arm first (I'm guessing you'll be able to do somewhere between 30-35lbs on these)
Rest 2 min
Close Grip Bench Press (to Collarbone instead of Chest x 2111 (perform 2 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep) (I'm guessing you'll be somewhere between 105-120 this week on these)
Rest 2 min
5 sets
Seated Hammer Curls x 3111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (likely 30-40lbs)
Rest 90 seconds
Lying Dumbbell Tricep Extensions (but performed on a Decline Bench at roughly a 10° decline) x 31111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (hit at least 35lbs on these this week and try to hit 40 or more if possible)
Rest 90 seconds
12/14/20
5 sets (after warmups)
One Arm Dumbbell Bench Press x 2-4 Tempo 5010 (start somewhere between 60lbs-70lbs and move up as you're able)
Weighted Crunches x 12-15 Tempo 30X0 (start with 30lbs and move up as you're able)
Rest 2 min
One Arm Dumbbell Rows x 2-4 Tempo 5010 (start somewhere between 60lbs-70lbs and move up as you're able)
Rest 2 min
4 sets (after warmups)
Weighted Dips x 2-4 Tempo 5010 (hold a 45-50lb dumbbell between the legs and move up as you're able)
Hanging Knee Raise (hold a dumbbell between your ankles) x 6-8 Tempo 4010
Rest 90 sec
Parallel Grip Pullups x 2-4 Tempo 4010 (start with 25lbs and move up as you're able)
Rest 90 sec
Warmup Pullovers for 3 sets of 10, 5, 5
3 sets
Standing Plate Raise x 8-10 Tempo 2010 (start with a 25 and move up as you're able)
Rest 60-75 sec
Dumbbell Pullovers x 6-8 3010 (start somewhere between 60-65lbslbs and build upward)
Rest 60-75 sec
5 sets (after warmups)
One Arm Dumbbell Bench Press x 2-4 Tempo 5010 (start somewhere between 60lbs-70lbs and move up as you're able)
Weighted Crunches x 12-15 Tempo 30X0 (start with 30lbs and move up as you're able)
Rest 2 min
One Arm Dumbbell Rows x 2-4 Tempo 5010 (start somewhere between 60lbs-70lbs and move up as you're able)
Rest 2 min
4 sets (after warmups)
Weighted Dips x 2-4 Tempo 5010 (hold a 45-50lb dumbbell between the legs and move up as you're able)
Hanging Knee Raise (hold a dumbbell between your ankles) x 6-8 Tempo 4010
Rest 90 sec
Parallel Grip Pullups x 2-4 Tempo 4010 (start with 25lbs and move up as you're able)
Rest 90 sec
Warmup Pullovers for 3 sets of 10, 5, 5
3 sets
Standing Plate Raise x 8-10 Tempo 2010 (start with a 25 and move up as you're able)
Rest 60-75 sec
Dumbbell Pullovers x 6-8 3010 (start somewhere between 60-65lbslbs and build upward)
Rest 60-75 sec
12/11/20
Warmup
2 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Crunch with Leg Extension x 10 each leg
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup Dumbbell Snatch x 1-2 each arm at 30, 40, 50ish
Warmup Split Squat x 10 with bar, x 10 with 95, x 5 with 135
Rest 45-60 sec between each warmup
5 sets
Dumbbell Snatch x 2 each arm (likely go 50-70lbs)
Rest 2 min
Barbell Split Squats x 2-4 each leg Tempo 4010 - I'm guessing 135-155ish
Rest 2 min
4 sets
Sumo Deadlift x 4-6 Tempo 3010 (150+)
Rest 90 sec
FFE Barbell Stepping Lunges x 4-6 each leg Tempo 20X0 (95-125ish likely)
Rest 90 sec
3 sets
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlift x 5 each leg Tempo 3010 (40-60lbs)
Rest 60-90 sec
Warmup
2 sets
One Leg Stiff Leg Deadlift x 10 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Weighted Crunch with Leg Extension x 10 each leg
Dumbbell Stiff Leg Deadlift x 10
Rest 60 sec
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
Warmup Dumbbell Snatch x 1-2 each arm at 30, 40, 50ish
Warmup Split Squat x 10 with bar, x 10 with 95, x 5 with 135
Rest 45-60 sec between each warmup
5 sets
Dumbbell Snatch x 2 each arm (likely go 50-70lbs)
Rest 2 min
Barbell Split Squats x 2-4 each leg Tempo 4010 - I'm guessing 135-155ish
Rest 2 min
4 sets
Sumo Deadlift x 4-6 Tempo 3010 (150+)
Rest 90 sec
FFE Barbell Stepping Lunges x 4-6 each leg Tempo 20X0 (95-125ish likely)
Rest 90 sec
3 sets
Weighted Bosu Crunches x 15-20
One Leg Stiff Leg Deadlift x 5 each leg Tempo 3010 (40-60lbs)
Rest 60-90 sec
12/9/20
Arms - texted it
Arms - texted it
12/7/20
5 sets (after warmups)
One Arm Dumbbell Bench Press x 2-4 Tempo 5010 (start somewhere between 60lbs and move up as you're able)
Weighted Crunches x 12-15 Tempo 30X0 (start with 25lbs and move up as you're able)
Rest 2 min
One Arm Dumbbell Rows x 2-4 Tempo 5010 (start somewhere between 60lbs and move up as you're able)
Rest 2 min
4 sets (after warmups)
Weighted Dips x 2-4 Tempo 5010 (hold a 45-50lb dumbbell between the legs and move up as you're able)
Hanging Knee Raise (hold a dumbbell between your ankles) x 6-8 Tempo 4010
Rest 90 sec
Parallel Grip Pullups x 2-4 Tempo 4010 (start with 20lbs and move up as you're able)
Rest 90 sec
Warmup Pullovers
3 sets
Standing Plate Raise x 8-10 Tempo 2010 (start with a 25 and move up as you're able)
Rest 60-75 sec
Dumbbell Pullovers x 8-10 3010 (start somewhere between 50-60lbs and build upward)
Rest 60-75 sec
5 sets (after warmups)
One Arm Dumbbell Bench Press x 2-4 Tempo 5010 (start somewhere between 60lbs and move up as you're able)
Weighted Crunches x 12-15 Tempo 30X0 (start with 25lbs and move up as you're able)
Rest 2 min
One Arm Dumbbell Rows x 2-4 Tempo 5010 (start somewhere between 60lbs and move up as you're able)
Rest 2 min
4 sets (after warmups)
Weighted Dips x 2-4 Tempo 5010 (hold a 45-50lb dumbbell between the legs and move up as you're able)
Hanging Knee Raise (hold a dumbbell between your ankles) x 6-8 Tempo 4010
Rest 90 sec
Parallel Grip Pullups x 2-4 Tempo 4010 (start with 20lbs and move up as you're able)
Rest 90 sec
Warmup Pullovers
3 sets
Standing Plate Raise x 8-10 Tempo 2010 (start with a 25 and move up as you're able)
Rest 60-75 sec
Dumbbell Pullovers x 8-10 3010 (start somewhere between 50-60lbs and build upward)
Rest 60-75 sec
12/5/20
Admin site was down - Texted it
Admin site was down - Texted it
12/2/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Weighted Crunches x 25
Rest 30 sec
Warmup the following two exercises with light weight x 10, then add weight and do 5, then add weight and do 2, then add weight and do 2. Start lighter than you think possible on the Close Grip Bench to the Collarbone because it will be weaker than when you do the normal version. It will get strong as you do it more, but at first it will feel very awkward. But it will build your triceps tremendously well and increase pressing strength on all your lifts, so you'll ultimately like this exercise.
5 sets
One Arm Dumbbell Preacher Curls x 2111 (rest 10 seconds after first 2 reps, then get 1 rep, then rest 10 seconds, then get 1 rep, rest 10 sec, 1 rep) Start with non-dominant arm first (I'm guessing you'll be able to do somewhere between 25-35lbs on these)
Rest 2 min
Close Grip Bench Press (to Collarbone instead of Chest this time - this will be significantly weaker than normal close grip bench) x 2111 (perform 2 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep) (I'm guessing you'll be somewhere between 85-105 but quickly move up to 115 or more over the next few weeks)
Rest 2 min
5 sets
Seated Hammer Curls x 3111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (likely 30-40lbs)
Rest 90 seconds
Lying Dumbbell Tricep Extensions (but performed on a Decline Bench at roughly a 10° decline) x 31111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (you'll likely start at 30-40lbs and they'll move up alot over the next few weeks)
Rest 90 seconds
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Weighted Crunches x 25
Rest 30 sec
Warmup the following two exercises with light weight x 10, then add weight and do 5, then add weight and do 2, then add weight and do 2. Start lighter than you think possible on the Close Grip Bench to the Collarbone because it will be weaker than when you do the normal version. It will get strong as you do it more, but at first it will feel very awkward. But it will build your triceps tremendously well and increase pressing strength on all your lifts, so you'll ultimately like this exercise.
5 sets
One Arm Dumbbell Preacher Curls x 2111 (rest 10 seconds after first 2 reps, then get 1 rep, then rest 10 seconds, then get 1 rep, rest 10 sec, 1 rep) Start with non-dominant arm first (I'm guessing you'll be able to do somewhere between 25-35lbs on these)
Rest 2 min
Close Grip Bench Press (to Collarbone instead of Chest this time - this will be significantly weaker than normal close grip bench) x 2111 (perform 2 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep) (I'm guessing you'll be somewhere between 85-105 but quickly move up to 115 or more over the next few weeks)
Rest 2 min
5 sets
Seated Hammer Curls x 3111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (likely 30-40lbs)
Rest 90 seconds
Lying Dumbbell Tricep Extensions (but performed on a Decline Bench at roughly a 10° decline) x 31111 (perform 3 reps, rest 10 seconds, perform 1 rep, rest 10 seconds, perform 1 rep, rest 10 sec, perform 1 rep, rest 10 seconds, perform 1 rep) (you'll likely start at 30-40lbs and they'll move up alot over the next few weeks)
Rest 90 seconds
11/30/20
5 sets (after warmups)
Barbell Bench Press x 2-4 Tempo 5010 (start somewhere between 125-145lbs and move up as you're able)
Weighted Crunches x 12-15 Tempo 30X0
Rest 2 min
One Arm Dumbbell Rows x 2-4 Tempo 5010 (start somewhere between 45-60lbs and move up as you're able)
Rest 2 min
4 sets (after warmups)
Incline Barbell Press x 4-6 Tempo 4010 (start somewhere between 115-135 and move up as you're able)
Hanging Knee Raise (hold a dumbbell between your ankles) x 6-8 Tempo 4010
Rest 90 sec
Parallel Grip Pullups x 3-5 Tempo 4010 (start with 20lbs and move up as you're able)
Rest 90 sec
Warmup Pullovers
2 sets
45 Degree Incline Trap 3 Raise x 6-8 Tempo 2010
Rest 45 sec
Seated Dumbbell External Rotation x 8-10 each arm Tempo 3010
Rest 45 sec
Dumbbell Pullovers x 8-10 3010 (start somewhere between 50-60lbs and build upward)
Rest 60 sec
5 sets (after warmups)
Barbell Bench Press x 2-4 Tempo 5010 (start somewhere between 125-145lbs and move up as you're able)
Weighted Crunches x 12-15 Tempo 30X0
Rest 2 min
One Arm Dumbbell Rows x 2-4 Tempo 5010 (start somewhere between 45-60lbs and move up as you're able)
Rest 2 min
4 sets (after warmups)
Incline Barbell Press x 4-6 Tempo 4010 (start somewhere between 115-135 and move up as you're able)
Hanging Knee Raise (hold a dumbbell between your ankles) x 6-8 Tempo 4010
Rest 90 sec
Parallel Grip Pullups x 3-5 Tempo 4010 (start with 20lbs and move up as you're able)
Rest 90 sec
Warmup Pullovers
2 sets
45 Degree Incline Trap 3 Raise x 6-8 Tempo 2010
Rest 45 sec
Seated Dumbbell External Rotation x 8-10 each arm Tempo 3010
Rest 45 sec
Dumbbell Pullovers x 8-10 3010 (start somewhere between 50-60lbs and build upward)
Rest 60 sec
11/27/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Split Squat x 10 with bar, x 10 with 95, x 5 with 135
Rest 45-60 sec between each warmup
4 sets
Split Squats x 8-10 each side Tempo 3010 - I'm guessing 135-155ish
Rest 2 min
3 sets
Sumo Deadlift x 10-12 Tempo 3010
Rest 90 sec
Step Ups x 8-10 each leg
Rest 90 sec
5 sets
Weighted Bosu Crunches x 15-20
Rest 30 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Split Squat x 10 with bar, x 10 with 95, x 5 with 135
Rest 45-60 sec between each warmup
4 sets
Split Squats x 8-10 each side Tempo 3010 - I'm guessing 135-155ish
Rest 2 min
3 sets
Sumo Deadlift x 10-12 Tempo 3010
Rest 90 sec
Step Ups x 8-10 each leg
Rest 90 sec
5 sets
Weighted Bosu Crunches x 15-20
Rest 30 sec
11/20/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets (leg flushing warmup to help eliminate soreness)
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Sumo Deadlift x 8-10 (we're going to start learning these by throwing them in frequently...your upper back is going to begin to grow alot of new muscle from these and your overall leg and total body strength and muscle will increase as well...start light (start with 135lbs) but we will be expecting to get over 200lbs within a few months and then over 300lbs within a year or less)
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
2 sets
Situps x 15-20
Rest 10 sec
Bosu Weighted Crunches x 15
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets (leg flushing warmup to help eliminate soreness)
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Sumo Deadlift x 8-10 (we're going to start learning these by throwing them in frequently...your upper back is going to begin to grow alot of new muscle from these and your overall leg and total body strength and muscle will increase as well...start light (start with 135lbs) but we will be expecting to get over 200lbs within a few months and then over 300lbs within a year or less)
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
2 sets
Situps x 15-20
Rest 10 sec
Bosu Weighted Crunches x 15
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 2 min
11/23/20
4 sets
Barbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 125-145lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
3 sets (after light wamups)
Seated Overhead Dumbbell Press x 8-10 Tempo 3010 (I expect somewhere between 35-45lbs)
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
Warmup Pullovers
3 sets
45 Degree Incline Trap 3 Raise x 10-12 Tempo 2010
Rest 45 sec
Seated Dumbbell External Rotation x 10-12 each arm Tempo 3010
Rest 45 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Hanging Knee Raises x 15-20 Tempo 2010
Weighted Crunch with Leg Extension x 10 each leg Tempo 2010
Rest 90 sec
4 sets
Barbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 125-145lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
3 sets (after light wamups)
Seated Overhead Dumbbell Press x 8-10 Tempo 3010 (I expect somewhere between 35-45lbs)
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
Warmup Pullovers
3 sets
45 Degree Incline Trap 3 Raise x 10-12 Tempo 2010
Rest 45 sec
Seated Dumbbell External Rotation x 10-12 each arm Tempo 3010
Rest 45 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Hanging Knee Raises x 15-20 Tempo 2010
Weighted Crunch with Leg Extension x 10 each leg Tempo 2010
Rest 90 sec
11/22/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Back Squat x 10 with bar, x 10 with 95, x 5 with 135, x 2 with 185
Rest 45-60 sec between each warmup
4 sets
Back Squats x 8-10 Tempo 3010 - I'm guessing 190-205ish
Rest 2 min
2 warmup sets
Leg Curls x 10
Sumo Deadlift x 6-8 Tempo 3010
3 sets
Sumo Deadlift x 6-8 Tempo 3010
Rest 90 sec
Step Ups x 8-10 each leg
Rest 90 sec
5 sets
Weighted Crunches x 20
Rest 30 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Back Squat x 10 with bar, x 10 with 95, x 5 with 135, x 2 with 185
Rest 45-60 sec between each warmup
4 sets
Back Squats x 8-10 Tempo 3010 - I'm guessing 190-205ish
Rest 2 min
2 warmup sets
Leg Curls x 10
Sumo Deadlift x 6-8 Tempo 3010
3 sets
Sumo Deadlift x 6-8 Tempo 3010
Rest 90 sec
Step Ups x 8-10 each leg
Rest 90 sec
5 sets
Weighted Crunches x 20
Rest 30 sec
11/20/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets (leg flushing warmup to help eliminate soreness)
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Sumo Deadlift x 8-10 (we're going to start learning these by throwing them in frequently...your upper back is going to begin to grow alot of new muscle from these and your overall leg and total body strength and muscle will increase as well...start light (start with 135lbs) but we will be expecting to get over 200lbs within a few months and then over 300lbs within a year or less)
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
2 sets
Situps x 15-20
Rest 10 sec
Bosu Weighted Crunches x 15
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets (leg flushing warmup to help eliminate soreness)
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Sumo Deadlift x 8-10 (we're going to start learning these by throwing them in frequently...your upper back is going to begin to grow alot of new muscle from these and your overall leg and total body strength and muscle will increase as well...start light (start with 135lbs) but we will be expecting to get over 200lbs within a few months and then over 300lbs within a year or less)
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
2 sets
Situps x 15-20
Rest 10 sec
Bosu Weighted Crunches x 15
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 2 min
11/18/20
4 sets
Barbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 125-145lbs)
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
3 sets (after light wamups)
Seated Overhead Dumbbell Press x 8-10 Tempo 3010 (I expect somewhere between 35-45lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
Warmup Pullovers
3 sets
Plate Front Raise x 10-12 Tempo 3010
Rest 45 sec
Low Incline Rear Laterals x 8-10 Tempo 3010
Rest 45 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Swiss Ball Weighted Crunches x 15 Tempo 3010
Hanging Knee Raises x 15 Tempo 3010
Weighted Rockups x 25
Rest 2 min
4 sets
Barbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 125-145lbs)
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
3 sets (after light wamups)
Seated Overhead Dumbbell Press x 8-10 Tempo 3010 (I expect somewhere between 35-45lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
Warmup Pullovers
3 sets
Plate Front Raise x 10-12 Tempo 3010
Rest 45 sec
Low Incline Rear Laterals x 8-10 Tempo 3010
Rest 45 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Swiss Ball Weighted Crunches x 15 Tempo 3010
Hanging Knee Raises x 15 Tempo 3010
Weighted Rockups x 25
Rest 2 min
11/17/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Back Squat x 10 with bar, x 10 with 95, x 5 with 135, x 2 with 185
Rest 45-60 sec between each warmup
4 sets
Back Squats x 8-10 Tempo 3010 - I'm guessing 190-205ish
Rest 2 min
Warmup the following new exercises for 2-3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (start with 30lbs x 8-10, then do 40 or 45)
FFE Barbell Split Squat x 8-10 each leg Tempo 3010 (start with bar and build up from there)
3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (try 50-60lbs to start - depending on how warmup went - and work your way up to 70-90lbs if its comfortable...don't rush, but don't hold yourself back either)
Rest 90 sec
FFE Barbell Stepping Lunge x 8-10 each leg Tempo 20X0 (pick your starting weight based on how the warmup went...you'll likely hit over 100lbs today)
Rest 90 sec
3 sets
Vacuums x 2
Weighted Crunch with Leg Extension x 12 each leg Tempo 2010 (likely 10lbs)
Weighted Rockups x 25
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Back Squat x 10 with bar, x 10 with 95, x 5 with 135, x 2 with 185
Rest 45-60 sec between each warmup
4 sets
Back Squats x 8-10 Tempo 3010 - I'm guessing 190-205ish
Rest 2 min
Warmup the following new exercises for 2-3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (start with 30lbs x 8-10, then do 40 or 45)
FFE Barbell Split Squat x 8-10 each leg Tempo 3010 (start with bar and build up from there)
3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (try 50-60lbs to start - depending on how warmup went - and work your way up to 70-90lbs if its comfortable...don't rush, but don't hold yourself back either)
Rest 90 sec
FFE Barbell Stepping Lunge x 8-10 each leg Tempo 20X0 (pick your starting weight based on how the warmup went...you'll likely hit over 100lbs today)
Rest 90 sec
3 sets
Vacuums x 2
Weighted Crunch with Leg Extension x 12 each leg Tempo 2010 (likely 10lbs)
Weighted Rockups x 25
Rest 2 min
11/13/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets (leg flushing warmup to help elimate soreness)
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Weighted Crunches on Swiss Ball x 15-20
Rest 10 sec
Plank x 60 sec
Rest 10 sec
Rockups x 25
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets (leg flushing warmup to help elimate soreness)
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Weighted Crunches on Swiss Ball x 15-20
Rest 10 sec
Plank x 60 sec
Rest 10 sec
Rockups x 25
Rest 2 min
11/11/20
4 sets
Dumbbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 55-70lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
3 sets (after light wamups)
Incline Dumbbell Press x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
Warmup Pullovers
3 sets
Trap 3 Raise x 10-12 Tempo 2010 start with 5lbs or 8lbs and move up from there
Rest 45 sec
Seated External Rotation x 10-12 Tempo 3010 start with 8lbs and move up from there
Rest 45 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Hanging Knee Raises x 15 Tempo 3010
Weighted Rockups x 25
Weighted Crunches x 15 Tempo 20X0
Rest 90 sec
4 sets
Dumbbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 55-70lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
3 sets (after light wamups)
Incline Dumbbell Press x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
Warmup Pullovers
3 sets
Trap 3 Raise x 10-12 Tempo 2010 start with 5lbs or 8lbs and move up from there
Rest 45 sec
Seated External Rotation x 10-12 Tempo 3010 start with 8lbs and move up from there
Rest 45 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Hanging Knee Raises x 15 Tempo 3010
Weighted Rockups x 25
Weighted Crunches x 15 Tempo 20X0
Rest 90 sec
11/9/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Back Squat x 10 with bar, x 10 with 95, x 5 with 135, x 2 with 185
Rest 45-60 sec between each warmup
4 sets
Back Squats x 8-10 Tempo 3010
Rest 2 min
Warmup the following new exercises for 2-3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (start with 30lbs x 8-10, then do 40 or 45)
FFE Barbell Split Squat x 8-10 each leg Tempo 3010 (start with bar and build up from there)
3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (try 50-60lbs to start - depending on how warmup went - and work your way up...don't rush, but don't hold yourself back either)
Rest 90 sec
FFE Barbell Split Squat x 8-10 each leg Tempo 3010 (pick your starting weight based on how the warmup went)
Rest 90 sec
3 sets
Weighted Crunch with Leg Extension x 12 each leg Tempo 2010 (likely 10lbs)
Plank x 45-60 sec
Weighted Crunches x 20 Tempo 201o (10lbs)
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10
One Leg Leg Press x 12 each leg
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Bodyweight One Leg Split Squats x 5 each leg
Rest 60 sec
Warmup Back Squat x 10 with bar, x 10 with 95, x 5 with 135, x 2 with 185
Rest 45-60 sec between each warmup
4 sets
Back Squats x 8-10 Tempo 3010
Rest 2 min
Warmup the following new exercises for 2-3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (start with 30lbs x 8-10, then do 40 or 45)
FFE Barbell Split Squat x 8-10 each leg Tempo 3010 (start with bar and build up from there)
3 sets
Two Leg Dumbbell Stiff Leg Deadlift x 8-10 Tempo 3010 (try 50-60lbs to start - depending on how warmup went - and work your way up...don't rush, but don't hold yourself back either)
Rest 90 sec
FFE Barbell Split Squat x 8-10 each leg Tempo 3010 (pick your starting weight based on how the warmup went)
Rest 90 sec
3 sets
Weighted Crunch with Leg Extension x 12 each leg Tempo 2010 (likely 10lbs)
Plank x 45-60 sec
Weighted Crunches x 20 Tempo 201o (10lbs)
Rest 2 min
11/6/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Swiss Ball Pike to Corkscrew x 8 each side
Rest 10 sec
Weighted Crunches x 15 Tempo 2010
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side Tempo 3010
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Swiss Ball Pike to Corkscrew x 8 each side
Rest 10 sec
Weighted Crunches x 15 Tempo 2010
Rest 10 sec
Pushup Position Knee to Opposite Elbow x 8 each side Tempo 3010
Rest 2 min
11/5/20
4 sets
Barbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 135-155lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
3 sets (after light wamups)
Behind the Neck Press with pinkie finger on ring on bar x 8-10 Tempo 3010 (somehwere between 75-95lbs)
Rest 75 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 75 sec
Warmup Pullovers
3 sets
Trap 3 Raise x 10-12 Tempo 2010 start with 5lbs or 8lbs and move up from there
Rest 30 sec
Seated External Rotation x 10-12 Tempo 3010 start with 8lbs and move up from there
Rest 30 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Weighted Bosu Crunches x 20 Tempo 3010
Rockups x 25
Plank x 60 sec
Rest 90 sec
4 sets
Barbell Bench Press x 8-10 Tempo 3010 (I expect somewhere between 135-155lbs)
Rest 90 sec
Incline Dumbbell Rows x 8-10 Tempo 3010 (somehwere between 45-60lbs)
Rest 90 sec
3 sets (after light wamups)
Behind the Neck Press with pinkie finger on ring on bar x 8-10 Tempo 3010 (somehwere between 75-95lbs)
Rest 75 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 75 sec
Warmup Pullovers
3 sets
Trap 3 Raise x 10-12 Tempo 2010 start with 5lbs or 8lbs and move up from there
Rest 30 sec
Seated External Rotation x 10-12 Tempo 3010 start with 8lbs and move up from there
Rest 30 sec
Dumbbell Pullovers x 10-12 3010 (I expect somewhere between 50-60lbs)
Rest 60 sec
2 sets
Weighted Bosu Crunches x 20 Tempo 3010
Rockups x 25
Plank x 60 sec
Rest 90 sec
11/2/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Bodyweight One Leg Split Squats x 10 each leg
Leg Curls x 10
Rest 60 sec
4 sets
Back Squats x 8-10 Tempo 3010
Rest 2 min
3 sets
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Rest 90 sec
Barbell Step Ups x 8-10 each leg
Rest 90 sec
5 sets
Weighted Crunches x 20 Tempo 2010
Rest 75 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Bodyweight One Leg Split Squats x 10 each leg
Leg Curls x 10
Rest 60 sec
4 sets
Back Squats x 8-10 Tempo 3010
Rest 2 min
3 sets
One Leg Stiff Leg Deadlift x 6-8 each leg Tempo 3010
Rest 90 sec
Barbell Step Ups x 8-10 each leg
Rest 90 sec
5 sets
Weighted Crunches x 20 Tempo 2010
Rest 75 sec
10/30/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Hanging Knee Raise x 12 Tempo 3010
Rest 10 sec
Weighted Bosu Crunch Knee Knee x 10 Tempo 3013
Rest 10 sec
Pushup Position Knee to Same Elbow Tempo 3010
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Dumbbell Tricep Extension x 6-8 Tempo 3010
Rest 10 sec
EZ Bar Tricep Extension (to brdige of nose instead of forehead) x 6-8 Tempo 2010
Rest 10 sec
EZ Bar Tricep Extension (to chin instead of forehead) x 12-15 Tempo 2010
Rest 2 min
3 sets
Close Grip Overhand Reverse Curls x 5-7 Tempo 3210
Rest 10 sec
Medium Grip Overhand EZ Bar REverse Curls x 3-5 Tempo 3010
Rest 10 sec
Standing Hammer Curls x 5-7 Tempo 2020
Rest 2 min
3 sets
Dumbbell Wrist Curls x 10-12 Tempo 3011
Rest 20 sec
Reverse Dumbbell Wrist Curls x 10-12 Tempo 2013
Rest 2 min
3 sets
Hanging Knee Raise x 12 Tempo 3010
Rest 10 sec
Weighted Bosu Crunch Knee Knee x 10 Tempo 3013
Rest 10 sec
Pushup Position Knee to Same Elbow Tempo 3010
Rest 2 min
10/28/20
4 sets
Flat Dumbbell Bench Press x 8-10 Tempo 3010
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
3 sets
Dips x 10-12 Tempo 3010 (weighted or assisted as necessary to hit rep range)
Rest 75 sec
Incline Dumbbell Rows x 10-12 Tempo 3010
Rest 75 sec
Warmup Behind Neck Press and Pullovers lightly
3 sets
Behind Neck Press x 10-12 Tempo 3010
Rest 30 sec
Dumbbell Pullovers x 10-12 3010
Weighted Bosu Crunches x 20 Tempo 3010
Rockups x 25
Pushup Position Knee to Same Elbow x 8 each Tempo 3010
Rear Laterals x 10-12 Tempo 3010
Rest 60 sec
4 sets
Flat Dumbbell Bench Press x 8-10 Tempo 3010
Rest 90 sec
Wide Grip Pullups x 8-10 Tempo 3010 (assisted if necessary to hit rep range)
Rest 90 sec
3 sets
Dips x 10-12 Tempo 3010 (weighted or assisted as necessary to hit rep range)
Rest 75 sec
Incline Dumbbell Rows x 10-12 Tempo 3010
Rest 75 sec
Warmup Behind Neck Press and Pullovers lightly
3 sets
Behind Neck Press x 10-12 Tempo 3010
Rest 30 sec
Dumbbell Pullovers x 10-12 3010
Weighted Bosu Crunches x 20 Tempo 3010
Rockups x 25
Pushup Position Knee to Same Elbow x 8 each Tempo 3010
Rear Laterals x 10-12 Tempo 3010
Rest 60 sec
10/26/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0 (I don't know your current weight on these)
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0 (try to work your way up to 40-50lbs if possible)
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0 (try to work your way up to 125-135lbs on these if possible)
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0 (I don't know your current weight on these, but I think you should be able to do at least 35lbs)
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0 (I don't know your current weight on these)
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0 (try to work your way up to 40-50lbs if possible)
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0 (try to work your way up to 125-135lbs on these if possible)
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0 (I don't know your current weight on these, but I think you should be able to do at least 35lbs)
Rest 2 min
10/24/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Bench Press x 4-6 Tempo 4010
Rest 2 min
Weighted Parallel Grip Pullups x 4-6 Tempo 4010
Rest 2 min
4 sets
Incline Barbell Press x 4-6 Tempo 4010
Rest 2 min
One Arm Dumbbell Rows x 4-6 Tempo 3010
Rest 2 min
3 set
Dumbbell Pullovers x 5-7 Tempo 2010
Rest 60 sec
Rear Laterals x 6-8 Tempo 2010
Rest 60 sec
Bosu Ball Crunch Knee Knee with weight Behind Head x 6-8Tempo 3040
Rest 60 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Bench Press x 4-6 Tempo 4010
Rest 2 min
Weighted Parallel Grip Pullups x 4-6 Tempo 4010
Rest 2 min
4 sets
Incline Barbell Press x 4-6 Tempo 4010
Rest 2 min
One Arm Dumbbell Rows x 4-6 Tempo 3010
Rest 2 min
3 set
Dumbbell Pullovers x 5-7 Tempo 2010
Rest 60 sec
Rear Laterals x 6-8 Tempo 2010
Rest 60 sec
Bosu Ball Crunch Knee Knee with weight Behind Head x 6-8Tempo 3040
Rest 60 sec
10/23/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm-up each target muscle group extremely light x 10 reps, then medium weight x 2 reps, then moderately heavy x 1, then heavier x 1, etc, etc until reaching the target weight for the first set before starting the circuit.
5 sets
One Leg Split Squat x 4-6 Tempo 4010
Rest 2 min
Leg Curls x 4-6 Tempo 4010
Rest 2 min
5 sets
Front Squats x 4-6 Tempo 4010
Rest 2 min
1 Leg Stiff Leg Deadlift x 8-10 each leg Tempo 4010
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm-up each target muscle group extremely light x 10 reps, then medium weight x 2 reps, then moderately heavy x 1, then heavier x 1, etc, etc until reaching the target weight for the first set before starting the circuit.
5 sets
One Leg Split Squat x 4-6 Tempo 4010
Rest 2 min
Leg Curls x 4-6 Tempo 4010
Rest 2 min
5 sets
Front Squats x 4-6 Tempo 4010
Rest 2 min
1 Leg Stiff Leg Deadlift x 8-10 each leg Tempo 4010
Rest 2 min
10/21/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0 (I don't know your current weight on these)
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0 (try to work your way up to 40-50lbs if possible)
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0 (try to work your way up to 125-135lbs on these if possible)
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0 (I don't know your current weight on these, but I think you should be able to do at least 35lbs)
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0 (I don't know your current weight on these)
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0 (try to work your way up to 40-50lbs if possible)
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0 (try to work your way up to 125-135lbs on these if possible)
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0 (I don't know your current weight on these, but I think you should be able to do at least 35lbs)
Rest 2 min
10/14/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Bench Press x 4-6 Tempo 4010
Rest 2 min
Weighted Parallel Grip Pullups x 4-6 Tempo 4010
Rest 2 min
4 sets
Incline Barbell Press x 4-6 Tempo 4010
Rest 2 min
One Arm Dumbbell Rows x 4-6 Tempo 3010
Rest 2 min
3 set
Dumbbell Pullovers x 5-7 Tempo 2010
Rest 60 sec
Rear Laterals x 6-8 Tempo 2010
Rest 60 sec
Bosu Ball Crunch Knee Knee with weight Behind Head x 6-8Tempo 3040
Rest 60 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Bench Press x 4-6 Tempo 4010
Rest 2 min
Weighted Parallel Grip Pullups x 4-6 Tempo 4010
Rest 2 min
4 sets
Incline Barbell Press x 4-6 Tempo 4010
Rest 2 min
One Arm Dumbbell Rows x 4-6 Tempo 3010
Rest 2 min
3 set
Dumbbell Pullovers x 5-7 Tempo 2010
Rest 60 sec
Rear Laterals x 6-8 Tempo 2010
Rest 60 sec
Bosu Ball Crunch Knee Knee with weight Behind Head x 6-8Tempo 3040
Rest 60 sec
10/12/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm-up each target muscle group extremely light x 10 reps, then medium weight x 2 reps, then moderately heavy x 1, then heavier x 1, etc, etc until reaching the target weight for the first set before starting the circuit.
6 sets
One Leg Split Squat x 4-6 Tempo 41X0
Rest 2 min
Leg Curls x 4-6 Tempo 50X0
Rest 2 min
4 sets
Front Squats x 4-6 Tempo 30X0
Rest 90 sec
1 Leg Stiff Leg Deadlift x 8-10 each leg Tempo 41X0
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm-up each target muscle group extremely light x 10 reps, then medium weight x 2 reps, then moderately heavy x 1, then heavier x 1, etc, etc until reaching the target weight for the first set before starting the circuit.
6 sets
One Leg Split Squat x 4-6 Tempo 41X0
Rest 2 min
Leg Curls x 4-6 Tempo 50X0
Rest 2 min
4 sets
Front Squats x 4-6 Tempo 30X0
Rest 90 sec
1 Leg Stiff Leg Deadlift x 8-10 each leg Tempo 41X0
Rest 90 sec
10/9/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
10/8/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Bench Press x 3-5 Tempo 40X0
Rest 2 min
Weighted Parallel Grip Pullups x 3-5 Tempo 40X0
Rest 2 min
3 sets
Seated Overhead Dumbbell Press x 4-6 Tempo 40X0
Rest 90 sec
Incline Dumbbell Rows x 4-6 Tempo 3010
Rest 2 min
3 set
One Arm Dumbbell Bench Press x 4-6 each arm Tempo 3010
Rest 60 sec
Dumbbell Pullovers x 5-7 Tempo 2010
Rest 45 sec
Side Laterals 5-7 Tempo 3010
Rest 30 sec
Bosu Ball Crunches with weight Behind Head x 15-20 Tempo 3010
Rest 60 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Bench Press x 3-5 Tempo 40X0
Rest 2 min
Weighted Parallel Grip Pullups x 3-5 Tempo 40X0
Rest 2 min
3 sets
Seated Overhead Dumbbell Press x 4-6 Tempo 40X0
Rest 90 sec
Incline Dumbbell Rows x 4-6 Tempo 3010
Rest 2 min
3 set
One Arm Dumbbell Bench Press x 4-6 each arm Tempo 3010
Rest 60 sec
Dumbbell Pullovers x 5-7 Tempo 2010
Rest 45 sec
Side Laterals 5-7 Tempo 3010
Rest 30 sec
Bosu Ball Crunches with weight Behind Head x 15-20 Tempo 3010
Rest 60 sec
10/6/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm-up each target muscle group extremely light x 10 reps, then medium weight x 2 reps, then moderately heavy x 1, then heavier x 1, etc, etc until reaching the target weight for the first set before starting the circuit.
6 sets
One Leg Split Squat x 2-4 Tempo 41X0
Rest 2 min
Leg Curls x 4-6 Tempo 50X0
Rest 2 min
4 sets
Barbell Step Ups x 6-8 each leg Tempo 20X0
Rest 90 sec
1 Leg Stiff Leg Deadlift x 8-10 each leg Tempo 41X0
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm-up each target muscle group extremely light x 10 reps, then medium weight x 2 reps, then moderately heavy x 1, then heavier x 1, etc, etc until reaching the target weight for the first set before starting the circuit.
6 sets
One Leg Split Squat x 2-4 Tempo 41X0
Rest 2 min
Leg Curls x 4-6 Tempo 50X0
Rest 2 min
4 sets
Barbell Step Ups x 6-8 each leg Tempo 20X0
Rest 90 sec
1 Leg Stiff Leg Deadlift x 8-10 each leg Tempo 41X0
Rest 90 sec
10/2/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
6 sets
Preacher Curls x 2-4 Tempo 50X0
Rest 2 min
Weighted Dips x 2-4 Tempo 50X0
Rest 2 min
6 sets
Close Grip Bench Press x 2-4 50X0
Rest 2 min
Seated Hammer Curls x 2-4 Tempo 50X0
Rest 2 min
9/30/20
Legs. Accidentally Deleted the workout when I was writing his 10/2/20 wkt.
Legs. Accidentally Deleted the workout when I was writing his 10/2/20 wkt.
9/28/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 sec
On Arm Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Side Laterals x 6-8 Tempo 30X1
Rest 10 sec
Cable Rope Upright Rows x 8-10 Tempo 30X1
Rest 10 sec
Seated Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 3 minutes
3 sets
Dumbbell Wrist Curls x 10-12
Reverse Dumbbell Wrist Curls x 15
Bosu Ball Crunches with weight Behind Head x 15-20
Hanging Knee Raises x 12-15
Rest 60 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 sec
On Arm Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Side Laterals x 6-8 Tempo 30X1
Rest 10 sec
Cable Rope Upright Rows x 8-10 Tempo 30X1
Rest 10 sec
Seated Overhead Dumbbell Press x 6-8 Tempo 40X0
Rest 3 minutes
3 sets
Dumbbell Wrist Curls x 10-12
Reverse Dumbbell Wrist Curls x 15
Bosu Ball Crunches with weight Behind Head x 15-20
Hanging Knee Raises x 12-15
Rest 60 sec
9/26/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Weighted Bosu Crunch Knee Knee x 8 each leg Tempo 3014
Rockups x 20
Weighted Crunches x 15
Rest 2 min
Light Hamstring Circuit
1 set
Leg Curls x 15 (light and easy)
Bodyweight Lunges in Place x 8 each leg
45 Degree Hyperextensions x 8-10
Rest 60 sec
3 sets
Low Incline Rear Laterals x 6-8 Tempo 30X0
Cable Upright Rows x 8-10 Tempo 20X1
Seated Overhead Dumbbell Press x 6-8 Tempo 4010
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Weighted Bosu Crunch Knee Knee x 8 each leg Tempo 3014
Rockups x 20
Weighted Crunches x 15
Rest 2 min
Light Hamstring Circuit
1 set
Leg Curls x 15 (light and easy)
Bodyweight Lunges in Place x 8 each leg
45 Degree Hyperextensions x 8-10
Rest 60 sec
3 sets
Low Incline Rear Laterals x 6-8 Tempo 30X0
Cable Upright Rows x 8-10 Tempo 20X1
Seated Overhead Dumbbell Press x 6-8 Tempo 4010
Rest 3 min
9/23/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
8 sets
Parallel Chinups x 8-10
Rest 90 sec
Weighted Pushups x 10 (use a duffle bag or something on the back)
Rest 3 minutes
5 sets
One Arm Upright Row holding a duffle bag x 10-15
Close Grip Pushups x AMAP (hands about 1-2 inches apart)
Rest 2 min
3 sets
Situps x 25
Rockups x 60 sec
Bodyweight Lunges x 10 each leg
No rest
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
8 sets
Parallel Chinups x 8-10
Rest 90 sec
Weighted Pushups x 10 (use a duffle bag or something on the back)
Rest 3 minutes
5 sets
One Arm Upright Row holding a duffle bag x 10-15
Close Grip Pushups x AMAP (hands about 1-2 inches apart)
Rest 2 min
3 sets
Situps x 25
Rockups x 60 sec
Bodyweight Lunges x 10 each leg
No rest
9/21/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Pullups x AMAP
Rest 10 sec
Medium Grip Underhand Pullups x AMAP
Rest 10 sec
Parallel Chinups x AMAP
Rest 10 sec
Close Underhand Chinups x AMAP
Rest 3 minutes
3 sets
Pushup Position Knee to Opposite Elbow x 10 each side
Rockups x 60 sec
Crunches x 60 sec
Rest 2 min
3 sets
Broomstick Good Mornings x 20
Lunge Jumps x 6 each leg
Squat Jumps x 8
Rest 60 sec
4 sets
One Leg Split Squats with Duffle Bag on Shoulders x 15 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Pullups x AMAP
Rest 10 sec
Medium Grip Underhand Pullups x AMAP
Rest 10 sec
Parallel Chinups x AMAP
Rest 10 sec
Close Underhand Chinups x AMAP
Rest 3 minutes
3 sets
Pushup Position Knee to Opposite Elbow x 10 each side
Rockups x 60 sec
Crunches x 60 sec
Rest 2 min
3 sets
Broomstick Good Mornings x 20
Lunge Jumps x 6 each leg
Squat Jumps x 8
Rest 60 sec
4 sets
One Leg Split Squats with Duffle Bag on Shoulders x 15 each leg
Rest 2 min
9/14/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Knife Fighter Pushups on edge of fist x 10-12 Tempo 3010
Weighted Close Grip Pushups x 4-6 Tempo 3010
Knife Fighter Pushups on edge of fist x 4-8 Tempo 3010
Rest 2 minutes
3 sets
Situps x 20
Rockups x 20
Plank x 60 sec
Rest 2 min
3 sets
Broomstick Good Mornings x 20
Bodyweight Lunges in Place x 8 each leg
Lunge Jumps x 6 each leg
Rest 60 sec
5 sets
Floor Cobra x 15
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Knife Fighter Pushups on edge of fist x 10-12 Tempo 3010
Weighted Close Grip Pushups x 4-6 Tempo 3010
Knife Fighter Pushups on edge of fist x 4-8 Tempo 3010
Rest 2 minutes
3 sets
Situps x 20
Rockups x 20
Plank x 60 sec
Rest 2 min
3 sets
Broomstick Good Mornings x 20
Bodyweight Lunges in Place x 8 each leg
Lunge Jumps x 6 each leg
Rest 60 sec
5 sets
Floor Cobra x 15
Rest 2 min
9/11/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Weighted Bosu Crunch Knee Knee x 6 each leg Tempo 3014
Hanging Knee Raises x 15 Tempo 30X0
Weighted Crunches x 15
Rest 2 min
Light Hamstring Recovery Circuit
2 sets
Leg Curls x 15 (light and easy)
Bodyweight Lunges in Place x 8 each leg
45 Degree Hyperextensions x 8-10
Rest 60 sec
3 sets
Low Incline Rear Laterals x 8-10 Tempo 3010
Seated Overhead Dumbbell Press x 6-8 Tempo 4010
Cable Upright Rows x 8-10 Tempo 3010
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Weighted Bosu Crunch Knee Knee x 6 each leg Tempo 3014
Hanging Knee Raises x 15 Tempo 30X0
Weighted Crunches x 15
Rest 2 min
Light Hamstring Recovery Circuit
2 sets
Leg Curls x 15 (light and easy)
Bodyweight Lunges in Place x 8 each leg
45 Degree Hyperextensions x 8-10
Rest 60 sec
3 sets
Low Incline Rear Laterals x 8-10 Tempo 3010
Seated Overhead Dumbbell Press x 6-8 Tempo 4010
Cable Upright Rows x 8-10 Tempo 3010
Rest 2 min
9/10/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 sec
On Arm Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Low Incline Rear Laterals x 8-10 (no tempo)
Rest 10 sec
Dumbbell Shrugs x 10-12 Tempo 20X3
Rest 10 sec
Side Laterals x 8-10 Tempo 3010
Rest 2 minutes
3 sets
Dumbbell Wrist Curls x 10-12
Reverse Dumbbell Wrist Curls x 15
Bosu Ball Crunches x 15
Hanging Knee Raises x 12-15
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Incline Dumbbell Press x 6-8 Tempo 40X0
Rest 90 sec
On Arm Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Low Incline Rear Laterals x 8-10 (no tempo)
Rest 10 sec
Dumbbell Shrugs x 10-12 Tempo 20X3
Rest 10 sec
Side Laterals x 8-10 Tempo 3010
Rest 2 minutes
3 sets
Dumbbell Wrist Curls x 10-12
Reverse Dumbbell Wrist Curls x 15
Bosu Ball Crunches x 15
Hanging Knee Raises x 12-15
Rest 90 sec
9/8/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10-12 Tempo 40X0
Rest 60 sec
Barbell Lunges in Place x 6 each leg
Rest 2 minutes
2 sets
Leg Curls x 4-6 Tempo 5010
Rest 10 sec
45 Degree Hyperextensions x 8-10 Tempo 3012
Rest 10 sec
Deep Front Squat x 6-8 Tempo 3010
Rest 2 minutes
5 sets
Behind Neck Press Medium Grip x 6-8 Tempo 4010
Rest 30 sec
Ball Crunches with weight behind head x 15 reps
Rest 60 sec
Parallel Pullups x 6-8 Tempo 4010 (with weight if possible)
Rest 90 sec
2 sets
Dumbbell Wrist Curls x 12-15
Dumbbell Pullovers x 15, 12
Reverse Dumbbell Wrist Curls x 15-20
Rest 60 sec
1 set
Back Squat x 20 reps
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10-12 Tempo 40X0
Rest 60 sec
Barbell Lunges in Place x 6 each leg
Rest 2 minutes
2 sets
Leg Curls x 4-6 Tempo 5010
Rest 10 sec
45 Degree Hyperextensions x 8-10 Tempo 3012
Rest 10 sec
Deep Front Squat x 6-8 Tempo 3010
Rest 2 minutes
5 sets
Behind Neck Press Medium Grip x 6-8 Tempo 4010
Rest 30 sec
Ball Crunches with weight behind head x 15 reps
Rest 60 sec
Parallel Pullups x 6-8 Tempo 4010 (with weight if possible)
Rest 90 sec
2 sets
Dumbbell Wrist Curls x 12-15
Dumbbell Pullovers x 15, 12
Reverse Dumbbell Wrist Curls x 15-20
Rest 60 sec
1 set
Back Squat x 20 reps
8/31/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each leg Tempo 3014
Rockups x 20
Weighted Crunches x 15
Rest 2 min
4 sets
Low Incline Rear Laterals Partial/Full/Partial x 15 each type
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each leg Tempo 3014
Rockups x 20
Weighted Crunches x 15
Rest 2 min
4 sets
Low Incline Rear Laterals Partial/Full/Partial x 15 each type
Rest 2 min
8/28/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Flat Dumbbell Bench Press x 6-8 Tempo 40X0
Rest 90 sec
On Arm Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Side Laterals x 6-8 Tempo 3010
Rest 10 sec
Dumbbell Shrugs x 10-12 Tempo 20X5
Rest 10 sec
Side Laterals x 8-10 Tempo 3010
Rest 2 minutes
3 sets
Dumbbell Wrist Curls x 10-12
Reverse Dumbbell Wrist Curls x 15
Bosu Ball Crunches x 15
Ball Pike x 10
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Flat Dumbbell Bench Press x 6-8 Tempo 40X0
Rest 90 sec
On Arm Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Side Laterals x 6-8 Tempo 3010
Rest 10 sec
Dumbbell Shrugs x 10-12 Tempo 20X5
Rest 10 sec
Side Laterals x 8-10 Tempo 3010
Rest 2 minutes
3 sets
Dumbbell Wrist Curls x 10-12
Reverse Dumbbell Wrist Curls x 15
Bosu Ball Crunches x 15
Ball Pike x 10
Rest 90 sec
8/26/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10-12 Tempo 40X0
Rest 60 sec
One Leg Barbell Split Squats x 8-10 each leg
Rest 2 minutes
2 sets
Leg Curls x 4-6 Tempo 5010
Rest 10 sec
45 Degree Hyperextensions x 8-10 Tempo 3012
Rest 10 sec
Barbell Lunges in Place x 6-8 each leg
Rest 2 minutes
5 sets
Behind Neck Press Medium Grip x 6-8 Tempo 4010
Rest 30 sec
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec
Parallel Pullups x 6-8 Tempo 4010 (with weight if possible)
Rest 90 sec
2 sets
Dumbbell Wrist Curls x 12-15
Dumbbell Pullovers x 15 light/medium weight
Reverse Dumbbell Wrist Curls x 15-20
Rest 60 sec
1 set
Back Squat x 20 reps
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
2 sets
Leg Curls x 10-12 Tempo 40X0
Rest 60 sec
One Leg Barbell Split Squats x 8-10 each leg
Rest 2 minutes
2 sets
Leg Curls x 4-6 Tempo 5010
Rest 10 sec
45 Degree Hyperextensions x 8-10 Tempo 3012
Rest 10 sec
Barbell Lunges in Place x 6-8 each leg
Rest 2 minutes
5 sets
Behind Neck Press Medium Grip x 6-8 Tempo 4010
Rest 30 sec
Bosu Crunch Knee Knee x 10 each side
Rest 60 sec
Parallel Pullups x 6-8 Tempo 4010 (with weight if possible)
Rest 90 sec
2 sets
Dumbbell Wrist Curls x 12-15
Dumbbell Pullovers x 15 light/medium weight
Reverse Dumbbell Wrist Curls x 15-20
Rest 60 sec
1 set
Back Squat x 20 reps
8/24/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each leg
Hanging Knee Raises x 12 Tempo 3012
Rockups x 20
Rest 2 min
3 sets
Standing Rear Laterals x 10-12 Tempo 2110
Rear Cable Crossover x 8-10 Tempo 3010
Low Incline Rear Laterals x 8-10 Tempo 3012
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each leg
Hanging Knee Raises x 12 Tempo 3012
Rockups x 20
Rest 2 min
3 sets
Standing Rear Laterals x 10-12 Tempo 2110
Rear Cable Crossover x 8-10 Tempo 3010
Low Incline Rear Laterals x 8-10 Tempo 3012
Rest 2 min
8/21/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Incline Dumbbell Bench Press x 6-8 Tempo 40X0
Rest 90 sec
Incline Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Dumbbell Shrugs x 10-12 Tempo 20X3
Rest 10 sec
Side Laterals x 8-10 Tempo 3010
Rest 10 sec
Dumbbell Shrugs x 10-12 Tempo 20X5
Rest 2 minutes
3 sets
Dumbbell Wrist Curls x 13-15
Reverse Dumbbell Wrist Curls x 15-20
Ball Crunches with a weight behind your head x 15-20
Ball Pike to Corkscrew x 5
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
5 sets
Incline Dumbbell Bench Press x 6-8 Tempo 40X0
Rest 90 sec
Incline Dumbbell Rows x 6-8 Tempo 40X1
Rest 90 sec
3 sets
Dumbbell Shrugs x 10-12 Tempo 20X3
Rest 10 sec
Side Laterals x 8-10 Tempo 3010
Rest 10 sec
Dumbbell Shrugs x 10-12 Tempo 20X5
Rest 2 minutes
3 sets
Dumbbell Wrist Curls x 13-15
Reverse Dumbbell Wrist Curls x 15-20
Ball Crunches with a weight behind your head x 15-20
Ball Pike to Corkscrew x 5
Rest 90 sec
8/19/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Leg Curls x 4-6 Tempo 5010
Rest 10 sec
45 Degree Hyperextensions x 8-10 Tempo 3012
Rest 10 sec
Hip Thrusts with barbell x 10-12 Tempo 4012
Rest 2 minutes
2 sets
Leg Curls x 10-12 Tempo 40X0
Rest 60 sec
One Leg Barbell Split Squats x 10-12
Rest 2 minutes
4 sets
Behind Neck Press Medium Grip x 6-8 Tempo 4010
Rest 30 sec
Weighted Ball Crunches x 15-20 Tempo 3010
Rest 60 sec
Parallel Pullups x 6-8 Tempo 4010
Rest 90 sec
2 sets
Two Arm Dumbbell Upright Rows x 6-8 Tempo 4010
Rest 10 sec
Cable Crossover Rear Laterals x 8-10 Tempo 4011
Rest 10 sec
Standing Rear Laterals x 8-10 Tempo 3012
Rest 2 minutes
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up target muscle group for a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Leg Curls x 4-6 Tempo 5010
Rest 10 sec
45 Degree Hyperextensions x 8-10 Tempo 3012
Rest 10 sec
Hip Thrusts with barbell x 10-12 Tempo 4012
Rest 2 minutes
2 sets
Leg Curls x 10-12 Tempo 40X0
Rest 60 sec
One Leg Barbell Split Squats x 10-12
Rest 2 minutes
4 sets
Behind Neck Press Medium Grip x 6-8 Tempo 4010
Rest 30 sec
Weighted Ball Crunches x 15-20 Tempo 3010
Rest 60 sec
Parallel Pullups x 6-8 Tempo 4010
Rest 90 sec
2 sets
Two Arm Dumbbell Upright Rows x 6-8 Tempo 4010
Rest 10 sec
Cable Crossover Rear Laterals x 8-10 Tempo 4011
Rest 10 sec
Standing Rear Laterals x 8-10 Tempo 3012
Rest 2 minutes
8/12/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each leg
Rockups x 20
Weighted Crunches x 15
Rest 2 min
5 sets
Low Incline Rear Laterals Partial/Full/Partial 13-15 reps of each, 10 sec rests between each
Rest 2 minutes
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps before starting the circuit.
3 sets
Lying Tricep Extension with EZ Bar x 6-8 Tempo 3110
Close Grip Bench Press x 4-6 Tempo 31X0
Lying Tricep Extension with EZ Bar x 4-6 Tempo 3110
Rest 2 minutes
3 sets
Reverse Close Grip EZ Bar Curls x 4-6 Tempo 3210
Zottman Curls x 4-6 Tempo 4020
Reverse Close Grip EZ Bar Curls x 3-5 Tempo 50X0
Rest 2 minutes
3 sets
Bosu Crunch Knee Knee x 8 each leg
Rockups x 20
Weighted Crunches x 15
Rest 2 min
5 sets
Low Incline Rear Laterals Partial/Full/Partial 13-15 reps of each, 10 sec rests between each
Rest 2 minutes
8/7/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
STOP ALL SETS 1-2 REPS SHORT OF THE LAST POSSIBLE REP TODAY
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps, then medium heavy x 2 reps before starting the circuit.
3 sets
Underhand Chinups x 4, 3, 2
Weighted Crunches x 15-20
Rest 3 min
3 sets
Incline Barbell Press x 5,4,3
Rest 2 min sec
One Arm Dumbbell Rows x 5, 4, 3
Rest 2 min
3 sets
Preacher Curls x 7, 5, 4
Rest 90 sec
Weighted Dips x 5, 4, 3
Rest 30 sec
Side Laterals x 7, 5, 5
Rest 2 min
Roll quads, inner thighs, priformis.
3 Sets
One Leg Split Squats x 4, 3, 2 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
STOP ALL SETS 1-2 REPS SHORT OF THE LAST POSSIBLE REP TODAY
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
Warm up all exercises of a circuit extremely light x 10 reps, then medium weight x 2 reps, then medium heavy x 2 reps before starting the circuit.
3 sets
Underhand Chinups x 4, 3, 2
Weighted Crunches x 15-20
Rest 3 min
3 sets
Incline Barbell Press x 5,4,3
Rest 2 min sec
One Arm Dumbbell Rows x 5, 4, 3
Rest 2 min
3 sets
Preacher Curls x 7, 5, 4
Rest 90 sec
Weighted Dips x 5, 4, 3
Rest 30 sec
Side Laterals x 7, 5, 5
Rest 2 min
Roll quads, inner thighs, priformis.
3 Sets
One Leg Split Squats x 4, 3, 2 each leg
Rest 3 min
8/5/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
STOP ALL SETS 1-2 REPS SHORT OF THE LAST POSSIBLE REP TODAY
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Dumbbell Snatch x 3, 2 each arm
Weighted Bosu Ball Crunches x 15
Rest 3 min
3 sets
Weighted Parallel Grip Pullups x 5,4,3
Rest 90 sec
Behind Neck Press Medium Width Grip x 6,5,4
Rest 2 min
3 sets
Weighted Dips x 6,5,4
Rest 90 sec
Bosu Crunch Knee Knee x 10, 8, 6 each side
Rest 2 min
3 sets
Preacher Curls x 8, 6, 5
Rest 45 sec
Dumbbell Pullovers x 10, 8, 7 with plate loaded dumbbell (make sure the plates are secure since you're lifting it over your face)
Rest 30 sec
Low Incline Dumbbell Rear Laterals x 10, 8, 6
Rest 2 min
Warmup lunges with bodyweight x 8 each side, then use with light weight x 5 each, then medium weight x 2-3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next exercise.
3 Sets
Stepping Barbell Lunges in Place x 6, 4, 3 each side
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
STOP ALL SETS 1-2 REPS SHORT OF THE LAST POSSIBLE REP TODAY
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
2 sets
Dumbbell Snatch x 3, 2 each arm
Weighted Bosu Ball Crunches x 15
Rest 3 min
3 sets
Weighted Parallel Grip Pullups x 5,4,3
Rest 90 sec
Behind Neck Press Medium Width Grip x 6,5,4
Rest 2 min
3 sets
Weighted Dips x 6,5,4
Rest 90 sec
Bosu Crunch Knee Knee x 10, 8, 6 each side
Rest 2 min
3 sets
Preacher Curls x 8, 6, 5
Rest 45 sec
Dumbbell Pullovers x 10, 8, 7 with plate loaded dumbbell (make sure the plates are secure since you're lifting it over your face)
Rest 30 sec
Low Incline Dumbbell Rear Laterals x 10, 8, 6
Rest 2 min
Warmup lunges with bodyweight x 8 each side, then use with light weight x 5 each, then medium weight x 2-3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next exercise.
3 Sets
Stepping Barbell Lunges in Place x 6, 4, 3 each side
Rest 3 min
7/28/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
STOP ALL SETS 1-2 REPS SHORT OF THE LAST POSSIBLE REP TODAY
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Wide Grip Chinups x 5, 4, 3
Weighted Crunches x 15-20
Rest 3 min
3 sets
Incline Barbell Press x 6, 5, 4
Rest 3 min
3 sets
One Arm Dumbbell Rows x 5, 4, 3
Rest 3 min
3 sets
Underhand Chinups x 4, 3, 2
Tricep Rope Pushdowns x 5-7
Side Laterals x 5-7
Rest 2.5 min
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
3 Sets
One Leg Split Squats x 4, 3, 2 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
STOP ALL SETS 1-2 REPS SHORT OF THE LAST POSSIBLE REP TODAY
INCREASE WEIGHT FOR EACH SET ON EXERCISES THAT HAVE A DESCENDING NUMBER OF REPS ON EACH SET
3 sets
Weighted Wide Grip Chinups x 5, 4, 3
Weighted Crunches x 15-20
Rest 3 min
3 sets
Incline Barbell Press x 6, 5, 4
Rest 3 min
3 sets
One Arm Dumbbell Rows x 5, 4, 3
Rest 3 min
3 sets
Underhand Chinups x 4, 3, 2
Tricep Rope Pushdowns x 5-7
Side Laterals x 5-7
Rest 2.5 min
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
3 Sets
One Leg Split Squats x 4, 3, 2 each leg
Rest 3 min
7/27/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 3 min
3 sets
Weighted Parallel Grip Pullups x 5-7
Rest 2 min
Behind Neck Press Medium Width Grip x 5-7
Rest 2 min
3 sets
Weighted Dips x 5-7
Rest 90 sec
Bosu Crunch Knee Knee x 10 each side
Rest 2 min
3 sets
Preacher Curls x 5-7
Rest 45 sec
Dumbbell Pullovers x 8-10 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Rest 45 sec
Low Incline Dumbbell Rear Laterals x 8-10
Rest 2 min
Warmup One leg squats with bodyweight x 8, then Front Squats with light weight x 10, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next exercise.
3 Sets
Deep Barbell Front Squat x 6-8
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 3 min
3 sets
Weighted Parallel Grip Pullups x 5-7
Rest 2 min
Behind Neck Press Medium Width Grip x 5-7
Rest 2 min
3 sets
Weighted Dips x 5-7
Rest 90 sec
Bosu Crunch Knee Knee x 10 each side
Rest 2 min
3 sets
Preacher Curls x 5-7
Rest 45 sec
Dumbbell Pullovers x 8-10 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Rest 45 sec
Low Incline Dumbbell Rear Laterals x 8-10
Rest 2 min
Warmup One leg squats with bodyweight x 8, then Front Squats with light weight x 10, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next exercise.
3 Sets
Deep Barbell Front Squat x 6-8
Rest 3 min
7/24/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Wide Grip Chinups x 5-7
Weighted Crunches x 15-20
Rest 3 min
3 sets
Incline Barbell Press x 5-7
Rest 3 min
3 sets
One Arm Dumbbell Rows x 5-7
Rest 3 min
3 sets
Standing Dumbbell Hammer Curls x 5-7
Lying Dumbbell Tricep Extensions x 8-10
Side Laterals x 6-8
Rest 2.5 min
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
3 Sets
Barbell Lunges x 3-5 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Wide Grip Chinups x 5-7
Weighted Crunches x 15-20
Rest 3 min
3 sets
Incline Barbell Press x 5-7
Rest 3 min
3 sets
One Arm Dumbbell Rows x 5-7
Rest 3 min
3 sets
Standing Dumbbell Hammer Curls x 5-7
Lying Dumbbell Tricep Extensions x 8-10
Side Laterals x 6-8
Rest 2.5 min
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
3 Sets
Barbell Lunges x 3-5 each leg
Rest 3 min
7/21/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
5 sets
Weighted Parallel Grip Pullups x 8-10
Behind Neck Press Medium Width Grip x 8-10
Rest 90 seconds
5 sets
Weighted Dips x 8-10
Bosu Crunch Knee Knee x 10 each side
Rest 90 sec
5 sets
Incline Dumbbell Hammer Curls x 8-10
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
Warmup One leg squats with bodyweight x 8, then Front Squats with light weight x 10, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next exercise.
5 Sets
Deep Barbell Front Squat x 10-12
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
5 sets
Weighted Parallel Grip Pullups x 8-10
Behind Neck Press Medium Width Grip x 8-10
Rest 90 seconds
5 sets
Weighted Dips x 8-10
Bosu Crunch Knee Knee x 10 each side
Rest 90 sec
5 sets
Incline Dumbbell Hammer Curls x 8-10
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
Warmup One leg squats with bodyweight x 8, then Front Squats with light weight x 10, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next exercise.
5 Sets
Deep Barbell Front Squat x 10-12
Rest 90 sec
7/18/20
No Equipment Workout
5 sets
Situps x 15
Rockups x 20
Crunches x 20
Rest 90 seconds
5 sets
Explosive Pushups x 8-10 (simply push up as fast as possible so that your hands come off of the floor at the top - exactly like occurs with your feet when you do a jump with your legs)
Rest 90 sec
5 sets
Sprint 100 yards at max effort
Rest 90 sec
5 sets
Floor Cobra x 10 reps
Squat Jumps x 10
Rest 90 seconds
No Equipment Workout
5 sets
Situps x 15
Rockups x 20
Crunches x 20
Rest 90 seconds
5 sets
Explosive Pushups x 8-10 (simply push up as fast as possible so that your hands come off of the floor at the top - exactly like occurs with your feet when you do a jump with your legs)
Rest 90 sec
5 sets
Sprint 100 yards at max effort
Rest 90 sec
5 sets
Floor Cobra x 10 reps
Squat Jumps x 10
Rest 90 seconds
7/16/20
No Equipment Workout
5 sets
Close Grip Overhand Pullups x 8-10 (even if you have to do them on a hotel doorway)
Rest 90 seconds
5 sets
Weighted Pushups with duffle bag or suitcase on back x 8-10
Situps x 20
Rest 90 sec
5 sets
Close Grip Underhand Chinups x 8-10 (if you can find a bar or something to do this on...otherwise just skip these today)
Rest 90 sec
Warmup One leg squats with bodyweight x 8
5 Sets
One Leg Split Squat explosive JUMPS with bodyweight only x 8 each leg (everything is the same as usual, but you're jumping explosively on each rep instead of lifting a weight...F=MA so the amount of Force delivered can actually be as intense as if you're lifting a heavy weight, but now more of the Force coming from the Acceleration part of the equation instead of the Mass side.
Rest 90 sec
No Equipment Workout
5 sets
Close Grip Overhand Pullups x 8-10 (even if you have to do them on a hotel doorway)
Rest 90 seconds
5 sets
Weighted Pushups with duffle bag or suitcase on back x 8-10
Situps x 20
Rest 90 sec
5 sets
Close Grip Underhand Chinups x 8-10 (if you can find a bar or something to do this on...otherwise just skip these today)
Rest 90 sec
Warmup One leg squats with bodyweight x 8
5 Sets
One Leg Split Squat explosive JUMPS with bodyweight only x 8 each leg (everything is the same as usual, but you're jumping explosively on each rep instead of lifting a weight...F=MA so the amount of Force delivered can actually be as intense as if you're lifting a heavy weight, but now more of the Force coming from the Acceleration part of the equation instead of the Mass side.
Rest 90 sec
7/10/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Wide Grip Chinups x 8-10 (switch to pulldowns when you can't get 8-10 anymore)
Weighted Crunches x 15-20
Rest 75 sec
5 sets
Incline Barbell Press x 8-10
Rest 90 sec
5 sets
One Arm Dumbbell Rows x 8-10
Rest 90 sec
5 sets
Standing Dumbbell Hammer Curls x 8-10
Lying Dumbbell Tricep Extensions x 10-12
Side Laterals x 8-10
Rest 60 sec
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
5 Sets
Barbell Lunges x 6-8 each leg
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Wide Grip Chinups x 8-10 (switch to pulldowns when you can't get 8-10 anymore)
Weighted Crunches x 15-20
Rest 75 sec
5 sets
Incline Barbell Press x 8-10
Rest 90 sec
5 sets
One Arm Dumbbell Rows x 8-10
Rest 90 sec
5 sets
Standing Dumbbell Hammer Curls x 8-10
Lying Dumbbell Tricep Extensions x 10-12
Side Laterals x 8-10
Rest 60 sec
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
5 Sets
Barbell Lunges x 6-8 each leg
Rest 90 sec
7/13/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
4 sets
Weighted Parallel Grip Pullups x 8-10
Behind Neck Press Medium Width Grip x 8-10
Rest 90 seconds
4 sets
Weighted Dips x 8-10
Bosu Crunch Knee Knee x 10 each side
Rest 90 sec
4 sets
Incline Dumbbell Hammer Curls x 8-10
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
Warmup One leg squats with bodyweight x 8, then light weight x 3, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next circuit.
4 Sets
Deep Barbell Front Squat x 10-12
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
4 sets
Weighted Parallel Grip Pullups x 8-10
Behind Neck Press Medium Width Grip x 8-10
Rest 90 seconds
4 sets
Weighted Dips x 8-10
Bosu Crunch Knee Knee x 10 each side
Rest 90 sec
4 sets
Incline Dumbbell Hammer Curls x 8-10
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
Warmup One leg squats with bodyweight x 8, then light weight x 3, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next circuit.
4 Sets
Deep Barbell Front Squat x 10-12
Rest 90 sec
7/10/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Grip Chinups x 8-10 (switch to pulldowns when you can't get 8-10 anymore)
Swiss Ball Pike to Corkscrew x 6 each side
Rest 90 sec
4 sets
One Arm Dumbbell Rows x 8-10
Incline Barbell Press x 8-10
Rest 90 sec
4 sets
Standing Dumbbell Hammer Curls x 8-10
Rope Cable Tricep Pushdowns x 10-12
Side Laterals x 10-12
Rest 60 sec
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
3 Sets
Barbell Lunges x 6-8 each leg
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Grip Chinups x 8-10 (switch to pulldowns when you can't get 8-10 anymore)
Swiss Ball Pike to Corkscrew x 6 each side
Rest 90 sec
4 sets
One Arm Dumbbell Rows x 8-10
Incline Barbell Press x 8-10
Rest 90 sec
4 sets
Standing Dumbbell Hammer Curls x 8-10
Rope Cable Tricep Pushdowns x 10-12
Side Laterals x 10-12
Rest 60 sec
Roll quads, inner thighs, priformis and then do a lung warmup with bodyweight x 8 each leg and then a light weight x 2 and then a little heavier weight x 2 each leg
3 Sets
Barbell Lunges x 6-8 each leg
Rest 90 sec
7/8/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
4 sets
Weighted Parallel Grip Pullups x 9-11 (if and when you are no longer able to do 9-11 reps, switch to parallel grip pulldowns for the remaining sets)
Bosu Crunch Knee Knee x 10 each side
Rest 80 seconds
4 sets
One Arm Dumbbell Bench Press x 8-10 each arm (use plate loaded to go as heavy as possible for the rep range)
Rest 90 sec
3 sets
Incline Dumbbell Hammer Curls x 9-11
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
Warmup One leg squats with bodyweight x 8, then light weight x 3, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next circuit.
4 Sets
Lying Dumbbell Tricep Extensions x 10-12
Dumbbell Wrist Curls x 12-15
One Leg Barbell Split Squat x 8 each leg
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
4 sets
Weighted Parallel Grip Pullups x 9-11 (if and when you are no longer able to do 9-11 reps, switch to parallel grip pulldowns for the remaining sets)
Bosu Crunch Knee Knee x 10 each side
Rest 80 seconds
4 sets
One Arm Dumbbell Bench Press x 8-10 each arm (use plate loaded to go as heavy as possible for the rep range)
Rest 90 sec
3 sets
Incline Dumbbell Hammer Curls x 9-11
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
Warmup One leg squats with bodyweight x 8, then light weight x 3, then medium weight x 3. Roll inner thigh, quad, or piriformis/glute as need be to loosen everything up and remove all knee tightness/pain before next circuit.
4 Sets
Lying Dumbbell Tricep Extensions x 10-12
Dumbbell Wrist Curls x 12-15
One Leg Barbell Split Squat x 8 each leg
Rest 90 sec
7/6/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
One Arm Dumbbell Rows x 9-11
Weighted Swiss Ball Crunches x 15-20
Rest 2 min
3 sets
Weighted Dips x 9-11
Rest 2 min
3 sets
Seated Dumbbell Hammer Curls x 9-11
Rope Cable Tricep Pushdowns x 10-12
Side Laterals x 10-12
Rest 60 sec
3 Sets
Deep Barbell Front Squat x 10-12
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
One Arm Dumbbell Rows x 9-11
Weighted Swiss Ball Crunches x 15-20
Rest 2 min
3 sets
Weighted Dips x 9-11
Rest 2 min
3 sets
Seated Dumbbell Hammer Curls x 9-11
Rope Cable Tricep Pushdowns x 10-12
Side Laterals x 10-12
Rest 60 sec
3 Sets
Deep Barbell Front Squat x 10-12
Rest 2 min
7/3/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as Necessary
Shoulder Width Overhand Pullups on a Horizontal Tree Branch x 50 total reps
Situps x 20
Rest 2 min
4 sets
Weighted Pushups x 10-15 (have someone put a duffle bag or something on your back)
Rest 2 min
3 sets
Close Grip Underhand Chinups on a Horizontal Tree Branch x 8-10
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 2 min
3 Sets
Squat Jumps x 15 reps (jump as hard and high as possible on every rep)
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as Necessary
Shoulder Width Overhand Pullups on a Horizontal Tree Branch x 50 total reps
Situps x 20
Rest 2 min
4 sets
Weighted Pushups x 10-15 (have someone put a duffle bag or something on your back)
Rest 2 min
3 sets
Close Grip Underhand Chinups on a Horizontal Tree Branch x 8-10
Pushup Position Knee to Opposite Elbow x 8 each side
Rest 2 min
3 Sets
Squat Jumps x 15 reps (jump as hard and high as possible on every rep)
Rest 2 min
7/1/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
3 sets
Wide Grip Pullups x 9-11 (if and when you are no longer able to do 9-11 reps, switch to wide grip pulldowns for the remaining sets)
Bosu Crunch Knee Knee x 10 each side
Rest 100 seconds
3 sets
Weighted Pushups x 9-11
Rest 2 min
3 sets
Incline Dumbbell Curls x 9-11
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
3 Sets
Lying Dumbbell Tricep Extensions x 10-12
One Leg Barbell Split Squat x 8 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
2 sets
Dumbbell Snatch x 5 each arm
Weighted Bosu Ball Crunches x 20
Rest 2 min
3 sets
Wide Grip Pullups x 9-11 (if and when you are no longer able to do 9-11 reps, switch to wide grip pulldowns for the remaining sets)
Bosu Crunch Knee Knee x 10 each side
Rest 100 seconds
3 sets
Weighted Pushups x 9-11
Rest 2 min
3 sets
Incline Dumbbell Curls x 9-11
Dumbbell Pullovers x 10-12 with plate loaded dumbbell (make sure the plates are secure though since you're lifting it over your face)
Low Incline Dumbbell Rear Laterals x 10-12
Rest 60 sec
3 Sets
Lying Dumbbell Tricep Extensions x 10-12
One Leg Barbell Split Squat x 8 each leg
Rest 2 min
6/29/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Parallel Grip Pullups x 2-4
Weighted Crunches x 15
Rest 3 min
3 sets
Weighted Dips x 2-4
Weighted Rockups x 15
Rest 3 min
3 sets
One Arm Dumbbell Rows with Plate Loaded Dumbbell x 2-4 each arm
Flat Dumbbell Tricep Extensions x 6-8
Rest 2.5 min
3 sets
Incline Dumbbell Hammer Curls x 3-5
Low Incline Dumbbell Rear Laterals x 6-8
Rest 2.5 min
3 Sets
One Leg Barbell Split Squat x 2-4 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Parallel Grip Pullups x 2-4
Weighted Crunches x 15
Rest 3 min
3 sets
Weighted Dips x 2-4
Weighted Rockups x 15
Rest 3 min
3 sets
One Arm Dumbbell Rows with Plate Loaded Dumbbell x 2-4 each arm
Flat Dumbbell Tricep Extensions x 6-8
Rest 2.5 min
3 sets
Incline Dumbbell Hammer Curls x 3-5
Low Incline Dumbbell Rear Laterals x 6-8
Rest 2.5 min
3 Sets
One Leg Barbell Split Squat x 2-4 each leg
Rest 3 min
6/26/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Underhand Close Grip Pullups x 2-4
Weighted Situps x 10 (won't take much weight at all)
Rest 3 min
3 sets
Behind the Neck Press x 10, 8, 6
Weighted Bosu Crunches x 10
Rest 3 min
3 sets
One Leg Stiff Leg Deadlift x 8 each leg
Tricep Rope Cable Pushdowns x 8-10
Rest 2.5 min
3 sets
Seated Hammer Curls x 5-7
Side Laterals x 6-8
Rest 2.5 min
3 Sets
Deep Front Squat x 10, 7, 5
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Weighted Underhand Close Grip Pullups x 2-4
Weighted Situps x 10 (won't take much weight at all)
Rest 3 min
3 sets
Behind the Neck Press x 10, 8, 6
Weighted Bosu Crunches x 10
Rest 3 min
3 sets
One Leg Stiff Leg Deadlift x 8 each leg
Tricep Rope Cable Pushdowns x 8-10
Rest 2.5 min
3 sets
Seated Hammer Curls x 5-7
Side Laterals x 6-8
Rest 2.5 min
3 Sets
Deep Front Squat x 10, 7, 5
Rest 3 min
6/24/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Take the full rest periods today even though it will feel excessive.
Also, stop each set 1-2 reps short of the last possible rep.
We're starting to go heavy now so make sure to warm up all exercises with a couple of light sets first.
4 sets
Weighted Parallel Grip Pullups x 2-4
Bosu Ball Crunch Knee Knee x 5-7 each side
Rest 3 min
4 sets
Incline Barbell Bench Press x 3-5 (when going this heavy, I strongly recommend a spotter or at least having a plan to dump the weights if you get stuck on a rep)
Rest 2 min
One Arm Dumbbell Row x 3-5 (use plate loaded dumbbell and go heavy)
Rest 2 min
3 sets
One Arm Dumbbell Bench Press Using Plate Loaded Dumbbell x 6,4,3
Rest 90 sec
One Arm Dumbbell Upright Rows x 3-5 each arm
Rest 2 min
3 sets
Barbell Lunges in place x 3-4 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Take the full rest periods today even though it will feel excessive.
Also, stop each set 1-2 reps short of the last possible rep.
We're starting to go heavy now so make sure to warm up all exercises with a couple of light sets first.
4 sets
Weighted Parallel Grip Pullups x 2-4
Bosu Ball Crunch Knee Knee x 5-7 each side
Rest 3 min
4 sets
Incline Barbell Bench Press x 3-5 (when going this heavy, I strongly recommend a spotter or at least having a plan to dump the weights if you get stuck on a rep)
Rest 2 min
One Arm Dumbbell Row x 3-5 (use plate loaded dumbbell and go heavy)
Rest 2 min
3 sets
One Arm Dumbbell Bench Press Using Plate Loaded Dumbbell x 6,4,3
Rest 90 sec
One Arm Dumbbell Upright Rows x 3-5 each arm
Rest 2 min
3 sets
Barbell Lunges in place x 3-4 each leg
Rest 3 min
6/22/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Grip Pullups x 4-6
Weighted Crunches x 15
Rest 3 min
4 sets
Weighted Dips x 4-6
Weighted Rockups x 15
Rest 3 min
3 sets
Close Grip Underhand Chinups x 3-5
Flat Dumbbell Tricep Extensions x 8-10
Rest 2.5 min
3 sets
Incline Dumbbell Hammer Curls x 5-7
Incline Dumbbell Rear Laterals x 6-8
Rest 2.5 min
3 Sets
One Leg Barbell Split Squat x 2-4 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Wide Grip Pullups x 4-6
Weighted Crunches x 15
Rest 3 min
4 sets
Weighted Dips x 4-6
Weighted Rockups x 15
Rest 3 min
3 sets
Close Grip Underhand Chinups x 3-5
Flat Dumbbell Tricep Extensions x 8-10
Rest 2.5 min
3 sets
Incline Dumbbell Hammer Curls x 5-7
Incline Dumbbell Rear Laterals x 6-8
Rest 2.5 min
3 Sets
One Leg Barbell Split Squat x 2-4 each leg
Rest 3 min
6/19/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Take the full rest periods today even though it will feel excessive.
Also, stop each set 1-2 reps short of the last possible rep.
We're starting to go heavy now so make sure to warm up all exercises with a couple of light sets first.
4 sets
Weighted Parallel Grip Pullups x 3-5
Bosu Ball Crunch Knee Knee x 5-7 each side
Rest 3 min
4 sets
Incline Barbell Bench Press x 5-7 (I don't have a video for this one but it is simple and you know this one already)
Rest 2 min
One Arm Dumbbell Row x 4-6 (use plate loaded dumbbell and go heavy)
Rest 2 min
3 sets
One Arm Dumbbell Bench Press Using Plate Loaded Dumbbell x 7,5, 4
Rest 90 sec
One Arm Dumbbell Upright Rows x 4-6 each arm
Rest 2 min
3 sets
Barbell Lunges in place x 4 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Take the full rest periods today even though it will feel excessive.
Also, stop each set 1-2 reps short of the last possible rep.
We're starting to go heavy now so make sure to warm up all exercises with a couple of light sets first.
4 sets
Weighted Parallel Grip Pullups x 3-5
Bosu Ball Crunch Knee Knee x 5-7 each side
Rest 3 min
4 sets
Incline Barbell Bench Press x 5-7 (I don't have a video for this one but it is simple and you know this one already)
Rest 2 min
One Arm Dumbbell Row x 4-6 (use plate loaded dumbbell and go heavy)
Rest 2 min
3 sets
One Arm Dumbbell Bench Press Using Plate Loaded Dumbbell x 7,5, 4
Rest 90 sec
One Arm Dumbbell Upright Rows x 4-6 each arm
Rest 2 min
3 sets
Barbell Lunges in place x 4 each leg
Rest 3 min
6/18/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Wide Grip Pullups x 5-7
Weighted Crunches x 15
Rest 2.5-3 min
3 sets
Weighted Dips x 5-7
Weighted Rockups x 15
Rest 2.5-3 min
3 sets
Close Grip Underhand Chinups x 5-7
Flat Dumbbell Tricep Extensions x 8-10 10-12
Rest 2.5-3 min
3 sets
Incline Dumbbell Hammer Curls x 8-10
Incline Dumbbell Rear Laterals x 8-10
Rest 2.5-3 min
3 Sets
One Leg Barbell Split Squat x 4-6 each leg
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Wide Grip Pullups x 5-7
Weighted Crunches x 15
Rest 2.5-3 min
3 sets
Weighted Dips x 5-7
Weighted Rockups x 15
Rest 2.5-3 min
3 sets
Close Grip Underhand Chinups x 5-7
Flat Dumbbell Tricep Extensions x 8-10 10-12
Rest 2.5-3 min
3 sets
Incline Dumbbell Hammer Curls x 8-10
Incline Dumbbell Rear Laterals x 8-10
Rest 2.5-3 min
3 Sets
One Leg Barbell Split Squat x 4-6 each leg
Rest 3 min
6/15/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Take the full rest periods today even though it will feel excessive.
Also, stop each set 1-2 reps short of the last possible rep.
3 sets
Dumbbell Snatch x 2 each side
Incline Reverse Crunches x 5-7
Rest 2.5 min
3 sets
Behind Neck Press x 5-7
Bosu Ball Crunch Knee Knee x 5-7 each side
Rest 3 min
3 sets
Close Grip Bench Press (hold the bar at a grip that puts the hands about 12-14" apart)
Rest 90 sec
Barbell Upright Rows x 5-7
Rest 2 min
3 sets
Deep Front Squat x 5-7
Rest 3 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
Take the full rest periods today even though it will feel excessive.
Also, stop each set 1-2 reps short of the last possible rep.
3 sets
Dumbbell Snatch x 2 each side
Incline Reverse Crunches x 5-7
Rest 2.5 min
3 sets
Behind Neck Press x 5-7
Bosu Ball Crunch Knee Knee x 5-7 each side
Rest 3 min
3 sets
Close Grip Bench Press (hold the bar at a grip that puts the hands about 12-14" apart)
Rest 90 sec
Barbell Upright Rows x 5-7
Rest 2 min
3 sets
Deep Front Squat x 5-7
Rest 3 min
6/12/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Wide Grip Pulldowns x 8-10
Rest 90 sec
5 sets
Weighted Dips x 8-10
Rockups x 25
Rest 90 sec
5 sets
Close Grip Underhand Chinups x 8-10
Flat Dumbbell Tricep Extensions x 10-12
Rest 90 sec
5 sets
Incline Dumbbell Hammer Curls x 10-12
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Wide Grip Pulldowns x 8-10
Rest 90 sec
5 sets
Weighted Dips x 8-10
Rockups x 25
Rest 90 sec
5 sets
Close Grip Underhand Chinups x 8-10
Flat Dumbbell Tricep Extensions x 10-12
Rest 90 sec
5 sets
Incline Dumbbell Hammer Curls x 10-12
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
6/10/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Dumbbell Snatch x 4 each side
Incline Reverse Crunches x 8-10
Rest 90 sec
5 sets
Behind Neck Press x 10
Bosu Ball Crunch Knee Knee x 6-8 each side
Rest 90 sec
5 sets
Barbell Upright Rows x 10
Flat Dumbbell Tricep Extensions x 10-12
Rest 90 sec
5 sets
Deep Front Squat x 8
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Dumbbell Snatch x 4 each side
Incline Reverse Crunches x 8-10
Rest 90 sec
5 sets
Behind Neck Press x 10
Bosu Ball Crunch Knee Knee x 6-8 each side
Rest 90 sec
5 sets
Barbell Upright Rows x 10
Flat Dumbbell Tricep Extensions x 10-12
Rest 90 sec
5 sets
Deep Front Squat x 8
Rest 90 sec
6/2/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Weighted Parallel Grip Chinups x 8
Weighted Ball Crunches x 15-20
Rest 90 sec
4 sets
Incline Bench Press x 10
Reverse Crunches x 15-20
Rest 90 sec
4 sets
Dumbbell Pullovers (with plate loaded dumbbell or with one dumbbell in each hand so we can use more weight) x 10-12 reps
Incline Dumbbell Hammer Curls x 10
Rest 90 sec
2 sets
Dumbbell Upright Rows x 10
Rest 60 sec
4 sets
Back Squats x 15
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Weighted Parallel Grip Chinups x 8
Weighted Ball Crunches x 15-20
Rest 90 sec
4 sets
Incline Bench Press x 10
Reverse Crunches x 15-20
Rest 90 sec
4 sets
Dumbbell Pullovers (with plate loaded dumbbell or with one dumbbell in each hand so we can use more weight) x 10-12 reps
Incline Dumbbell Hammer Curls x 10
Rest 90 sec
2 sets
Dumbbell Upright Rows x 10
Rest 60 sec
4 sets
Back Squats x 15
Rest 90 sec
6/1/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
One Arm Dumbbell Snatch x 5 each (use the plate loaded dumbbell so you can go heavier)
Weighted Crunches x 15-20
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 10-12
Rest 90 sec
3 sets
Incline Dumbbell Rear Laterals x 12
Barbell Shrugs x 15-20
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
3 sets
Wide Grip Pulldowns x 10-12
Incline Dumbbell Tricep Extensions x 10-12
Parallel Bar Dips x AMAP (as many as possible)
Tricep Rope Pushdowns x 12-15
Rest 2 min
3 sets
One Leg Dumbbell Split Squat x 8 each leg
Hip Thrusts with added weight x 20
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
One Arm Dumbbell Snatch x 5 each (use the plate loaded dumbbell so you can go heavier)
Weighted Crunches x 15-20
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 10-12
Rest 90 sec
3 sets
Incline Dumbbell Rear Laterals x 12
Barbell Shrugs x 15-20
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
3 sets
Wide Grip Pulldowns x 10-12
Incline Dumbbell Tricep Extensions x 10-12
Parallel Bar Dips x AMAP (as many as possible)
Tricep Rope Pushdowns x 12-15
Rest 2 min
3 sets
One Leg Dumbbell Split Squat x 8 each leg
Hip Thrusts with added weight x 20
Rest 2 min
5/29/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
One Arm Dumbbell Rows x 8-10 (use the plate loaded dumbbell so you can go heavier
Situps x 15
Rest 90 sec
3 sets
Weighted Dips x 8-10
Rest 2 min
3 sets
Incline Dumbbell Rear Laterals x 12
Wide Grip Pulldowns x 10
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
3 sets
Pullovers x 15
Incline Dumbbell Curls x 10
Rope Cable Curls x 10
Incline Dumbbell Curls x 6
Rest 2 min
3 sets
Barbell Lunges x 6-8 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
One Arm Dumbbell Rows x 8-10 (use the plate loaded dumbbell so you can go heavier
Situps x 15
Rest 90 sec
3 sets
Weighted Dips x 8-10
Rest 2 min
3 sets
Incline Dumbbell Rear Laterals x 12
Wide Grip Pulldowns x 10
Incline Dumbbell Rear Laterals x 12
Rest 90 sec
3 sets
Pullovers x 15
Incline Dumbbell Curls x 10
Rope Cable Curls x 10
Incline Dumbbell Curls x 6
Rest 2 min
3 sets
Barbell Lunges x 6-8 each leg
Rest 2 min
5/27/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Wide Pullups x 50 total reps
Weighted Ball Crunches x 20 reps
Rest 90 sec
4 sets
Weighted Dips x 8-10
Rest 2 min
4 sets
Incline Dumbbell Hammer Curls x 8-10
Pullovers x 15
Rest 90 sec
3 sets
Tricep Rope Pushdowns x 10 with a 3 second negative
Bodyweight Pushups x 10-15
Tricep Rope Pushdowns x 10 with a 4 second negative
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
5 sets
Wide Pullups x 50 total reps
Weighted Ball Crunches x 20 reps
Rest 90 sec
4 sets
Weighted Dips x 8-10
Rest 2 min
4 sets
Incline Dumbbell Hammer Curls x 8-10
Pullovers x 15
Rest 90 sec
3 sets
Tricep Rope Pushdowns x 10 with a 3 second negative
Bodyweight Pushups x 10-15
Tricep Rope Pushdowns x 10 with a 4 second negative
Rest 2 min
5/26/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Dumbbell Snatch x 8
Bosu Crunch Knee Knee x 10
Rest 90 sec
4 sets
Seated Dumbbell Clean and Press x 10 each arm
Rest 2 min
4 sets
One Arm Dumbbell Upright Rows x 12-15
Rest 90 sec
4 sets
Deep Back Squat x 15 reps
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Dumbbell Snatch x 8
Bosu Crunch Knee Knee x 10
Rest 90 sec
4 sets
Seated Dumbbell Clean and Press x 10 each arm
Rest 2 min
4 sets
One Arm Dumbbell Upright Rows x 12-15
Rest 90 sec
4 sets
Deep Back Squat x 15 reps
Rest 2 min
5/20/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Underhand Medium Grip Chinups x 8-12
Rest 2 min
3 sets
Weighted Pushups x 10-12
Rest 2 min
3 sets
Parallel Grip Chinups x 8-10 with added weight if possible
Rest 90 sec
3 sets
Close Grip Bench x 10-12
Rest 2 min
2 sets
Rear Laterals x 12-15
Dumbbell Shrugs x 40
Weighted Crunches x 25
Dumbbell Wrist Curls x 15
Barbell Split Squat x 6 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Underhand Medium Grip Chinups x 8-12
Rest 2 min
3 sets
Weighted Pushups x 10-12
Rest 2 min
3 sets
Parallel Grip Chinups x 8-10 with added weight if possible
Rest 90 sec
3 sets
Close Grip Bench x 10-12
Rest 2 min
2 sets
Rear Laterals x 12-15
Dumbbell Shrugs x 40
Weighted Crunches x 25
Dumbbell Wrist Curls x 15
Barbell Split Squat x 6 each leg
Rest 2 min
5/18/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
80 Degree Incline Press x 8-10
Weighted Crunch with Leg Extension x 10 each leg
Rest 90 seconds
4 sets
Barbell Close Grip Upright Rows x 8-10
Dumbbell Front Raise x 8
Rear Laterals x 10
Rest 90 sec
3 sets
Lying EZ Bar Tricep Extensions x 10-12
Close Grip Bench x 10-12
Lying EZ Bar Tricep Extensions x 6-8
Rest 2 min
3 sets
Barbell Lunges in Place
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
80 Degree Incline Press x 8-10
Weighted Crunch with Leg Extension x 10 each leg
Rest 90 seconds
4 sets
Barbell Close Grip Upright Rows x 8-10
Dumbbell Front Raise x 8
Rear Laterals x 10
Rest 90 sec
3 sets
Lying EZ Bar Tricep Extensions x 10-12
Close Grip Bench x 10-12
Lying EZ Bar Tricep Extensions x 6-8
Rest 2 min
3 sets
Barbell Lunges in Place
Rest 2 min
5/15/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
6 sets
Weighted Parallel Grip Pullups x 6-8 reps
Rest 90 seconds
Bench Press x 8-10 reps
Rest 90 sec
3 sets
Dumbbell Upright Rows x 10
Side Laterals x 10
Rear Laterals x 10
Seated Overhead Dumbbell Press x 8-10
Dumbbell Shrugs x 30 reps
Rest 2 min
4 sets
Barbell Split Squats x 6-8
Rest 2 min
1 set
Situps x 60 seconds
Jump Rope x 60 seconds
Bicycles x 60 seconds
Jump Rope x 60 seconds
Rockups x 60 seconds
Jump Rope x 60 seconds
Pushup Position x 60 seconds
Jump Rope x 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
6 sets
Weighted Parallel Grip Pullups x 6-8 reps
Rest 90 seconds
Bench Press x 8-10 reps
Rest 90 sec
3 sets
Dumbbell Upright Rows x 10
Side Laterals x 10
Rear Laterals x 10
Seated Overhead Dumbbell Press x 8-10
Dumbbell Shrugs x 30 reps
Rest 2 min
4 sets
Barbell Split Squats x 6-8
Rest 2 min
1 set
Situps x 60 seconds
Jump Rope x 60 seconds
Bicycles x 60 seconds
Jump Rope x 60 seconds
Rockups x 60 seconds
Jump Rope x 60 seconds
Pushup Position x 60 seconds
Jump Rope x 2 min
5/11/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Dumbbell Snatch x 6-8 each arm
Bosu Crunch Knee Knee x 10 each leg
Rest 90 sec
4 sets
Wide Grip Pullups x AMAP
Bosu Crunch Knee Knee x 10 each leg
Rest 90 sec
4 Sets
Weighted Pushups x 10-12
Rest 10 seconds
Cobras x 12
Rest 90 sec
3 sets
Dumbbell Shrugs x 40 reps
Rest 60 sec
4 sets
Back Squat x 20 reps
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
Dumbbell Snatch x 6-8 each arm
Bosu Crunch Knee Knee x 10 each leg
Rest 90 sec
4 sets
Wide Grip Pullups x AMAP
Bosu Crunch Knee Knee x 10 each leg
Rest 90 sec
4 Sets
Weighted Pushups x 10-12
Rest 10 seconds
Cobras x 12
Rest 90 sec
3 sets
Dumbbell Shrugs x 40 reps
Rest 60 sec
4 sets
Back Squat x 20 reps
Rest 2 min
5/8/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Dumbbell Snatch x 6-8 each arm
Weighted Bosu Crunches x 20
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 10-12
Bosu Crunch Knee Knee x 8-10
Rest 90 sec
4 Sets
Dumbbell Upright Rows x 12-15
Rest 10 seconds
Rear Laterals x 12-15
Rest 60 sec
4 sets
Dumbbell Shrugs x 30 reps
Rest 60 sec
4 sets
Barbell Lunges in Place x 8 each leg
Rest 90 sec
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Dumbbell Snatch x 6-8 each arm
Weighted Bosu Crunches x 20
Rest 90 sec
4 sets
Seated Overhead Dumbbell Press x 10-12
Bosu Crunch Knee Knee x 8-10
Rest 90 sec
4 Sets
Dumbbell Upright Rows x 12-15
Rest 10 seconds
Rear Laterals x 12-15
Rest 60 sec
4 sets
Dumbbell Shrugs x 30 reps
Rest 60 sec
4 sets
Barbell Lunges in Place x 8 each leg
Rest 90 sec
5/6/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Dumbbell Snatch x 6 each arm
Weighted Bosu Crunches x 20
Rest 2 min
As Many Sets as it Takes
Parallel Chinups x 60 total reps
Rest 2 min
4 Sets
Lying Dumbbell Tricep Extensions x 10-12
Rest 30 seconds
Incline Dumbbell Curls x 10-12
Side Laterals x 10-12
Rest 60 seconds
3 sets
Back Squat x 12
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
4 sets
Dumbbell Snatch x 6 each arm
Weighted Bosu Crunches x 20
Rest 2 min
As Many Sets as it Takes
Parallel Chinups x 60 total reps
Rest 2 min
4 Sets
Lying Dumbbell Tricep Extensions x 10-12
Rest 30 seconds
Incline Dumbbell Curls x 10-12
Side Laterals x 10-12
Rest 60 seconds
3 sets
Back Squat x 12
Rest 2 min
5/4/20
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
80 Degree Incline Barbell Press x
Weighted Bosu Ball Crunches x 15-20
Rest 2 min
5 Sets
Dumbbell Upright Rows x 13-15
Crunches with Leg Extension x 12 each leg
Dumbbell Wrist Curls x 13-15
Rest 2 min
3 Sets
Side Laterals x 10
Rest 10 seconds
Low Incline Rear Laterals x 10
Rest 10 seconds
Dumbbell Shrugs x 25-40 reps
Rest 90 seconds
3 sets
One Leg Barbell Split Squats x 8 each leg
Rest 2 min
Warmup with any of the following as needed:
Foam Roll: Spinal Erectors, Quads, IT Bands, Inner Thigh, Calves, Tibialis, Lats.
Roll on Medicine Ball: Hamstrings.
Roll on lacrosse ball: Piriformis and Side of Hip, pec, and rotator cuff.
Roll on PVC pipe: Triceps
Stretch: Hamstrings with leg up.
3 sets
80 Degree Incline Barbell Press x
Weighted Bosu Ball Crunches x 15-20
Rest 2 min
5 Sets
Dumbbell Upright Rows x 13-15
Crunches with Leg Extension x 12 each leg
Dumbbell Wrist Curls x 13-15
Rest 2 min
3 Sets
Side Laterals x 10
Rest 10 seconds
Low Incline Rear Laterals x 10
Rest 10 seconds
Dumbbell Shrugs x 25-40 reps
Rest 90 seconds
3 sets
One Leg Barbell Split Squats x 8 each leg
Rest 2 min
5/2/20
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Roll on Lacrosse Ball: piriformis
Roll on PVC Pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as it Takes
Overhand Shoulder Width Grip Pullups x total 40 reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps (put weight plates on your back as you did previously when you did these)
Rest 120 seconds
4 Sets
Incline Dumbbell Hammer Curls x 12
Rest 60 seconds
Rope Tricep Pushdowns x 15
Rest 90 seconds
4 sets
Back Squats x 12-15
Rest 90 seconds
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Roll on Lacrosse Ball: piriformis
Roll on PVC Pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as it Takes
Overhand Shoulder Width Grip Pullups x total 40 reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps (put weight plates on your back as you did previously when you did these)
Rest 120 seconds
4 Sets
Incline Dumbbell Hammer Curls x 12
Rest 60 seconds
Rope Tricep Pushdowns x 15
Rest 90 seconds
4 sets
Back Squats x 12-15
Rest 90 seconds
4/29/20
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Roll on Lacrosse Ball: piriformis, Pecs, Rotator Cuff
Roll on PVC Pipe: Triceps
Stretch: Hamstrings with leg up.
5 Sets
Seated 80 Degree Incline Barbell Press x 8-10
Rest 120 seconds
5 Sets
Close Grip Upright Rows x 10
Rest 30 seconds
Incline Dumbbell Face Pulls x 15
Rest 90 seconds
5 sets
Weighted Crunch with leg extension x 20
Rockups x 20
Rest 90 sec
5 sets
Barbell Split Squat x 8 each leg
Rest 105 seconds
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Roll on Lacrosse Ball: piriformis, Pecs, Rotator Cuff
Roll on PVC Pipe: Triceps
Stretch: Hamstrings with leg up.
5 Sets
Seated 80 Degree Incline Barbell Press x 8-10
Rest 120 seconds
5 Sets
Close Grip Upright Rows x 10
Rest 30 seconds
Incline Dumbbell Face Pulls x 15
Rest 90 seconds
5 sets
Weighted Crunch with leg extension x 20
Rockups x 20
Rest 90 sec
5 sets
Barbell Split Squat x 8 each leg
Rest 105 seconds
4/27/20
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Roll on Lacrosse Ball: piriformis
Roll on PVC Pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Bench Press with a barbell (I don't have a video of these right now, but I'm sure you already know this one)
Rest 120 seconds
5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
3 sets
Walking Dumbbell Lunges x 6-8 each leg
Rest 90 seconds
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Roll on Lacrosse Ball: piriformis
Roll on PVC Pipe: Triceps
Stretch: Hamstrings with leg up.
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Bench Press with a barbell (I don't have a video of these right now, but I'm sure you already know this one)
Rest 120 seconds
5 Sets
Incline Dumbbell Curls x 10
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 10
Rest 90 seconds
3 sets
Walking Dumbbell Lunges x 6-8 each leg
Rest 90 seconds
4/24/20
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Stretch: Hamstrings with leg up.
5 sets
Wide Grip Pulldowns x 8-10
Weighted Crunches x 25
Rest 90 sec
5 sets
Flat Flyes x 10-12
Reverse Crunches x 20-25
Rest 90 seconds
5 sets
Dumbbell Pullovers x 15
Incline Rear Laterals x 12
Incline Dumbbell Hammer Curls x 10-12
Flat Dumbbell Tricep Extensions x 15
Rest 90 seconds
5 sets
Walking Dumbbell Lunges x 8 each leg
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Stretch: Hamstrings with leg up.
5 sets
Wide Grip Pulldowns x 8-10
Weighted Crunches x 25
Rest 90 sec
5 sets
Flat Flyes x 10-12
Reverse Crunches x 20-25
Rest 90 seconds
5 sets
Dumbbell Pullovers x 15
Incline Rear Laterals x 12
Incline Dumbbell Hammer Curls x 10-12
Flat Dumbbell Tricep Extensions x 15
Rest 90 seconds
5 sets
Walking Dumbbell Lunges x 8 each leg
4/22/20
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Stretch: Hamstrings with leg up.
3 sets
Parallel Grip Pullups x 8-10
Weighted Crunches x 25
Rest 90 sec
5 sets
Overhead Dumbbell Press x 10
Reverse Crunches x 15-20
Rest 90 seconds
3 sets
Incline Rear Laterals x 12
Rest 60 seconds
3 sets
Two Arm Dumbbell Upright Rows x 15
Rest 60 seconds
3 sets
Side Laterals x 15 with a 4 second pause at the top of every rep when your arms are straight out to the side
Rest 60 seconds
4 Sets
Incline Dumbbell Hammer Curls x 10-12
Incline Dumbbell Tricep Extensions x 10-12
Rest 90 seconds
Warmup
Foam Roll: Quads, IT Bands, Inner Thigh, Tricep
Stretch: Hamstrings with leg up.
3 sets
Parallel Grip Pullups x 8-10
Weighted Crunches x 25
Rest 90 sec
5 sets
Overhead Dumbbell Press x 10
Reverse Crunches x 15-20
Rest 90 seconds
3 sets
Incline Rear Laterals x 12
Rest 60 seconds
3 sets
Two Arm Dumbbell Upright Rows x 15
Rest 60 seconds
3 sets
Side Laterals x 15 with a 4 second pause at the top of every rep when your arms are straight out to the side
Rest 60 seconds
4 Sets
Incline Dumbbell Hammer Curls x 10-12
Incline Dumbbell Tricep Extensions x 10-12
Rest 90 seconds
4/15/20
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds
4 Sets
Incline Dumbbell Curls x 12-15
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 12-15
Rest 90 seconds
2 Sets
One Leg Dumbbell Split Squats x 8 each leg (go as deep as you possible can on these and get your glute to drive you up out of the hole)
Rest 90 seconds
2 Sets
Bosu Crunch Knee Knee x 8 each (be super strict in your technique on these and squeeze your abs hard)
Plank 60 seconds
Bosu Ball Crunches x 15
Rest 2 minutes
- This workout should take 60-75 minutes total. Length of todays workout largely depends on how long the chin-ups take you.
- Take all sets of all exercises today to the last possible rep. So select the weights you use accordingly and adjust them up or down each set depending on whether a weight is too light or a weight is too heavy (or the muscles are too fatigued, causing the weight to need to be reduced for the next set to meet the required specified rep range).
- The one exercise that you will not adjust the weight on regardless is the parallel chin-ups. For those, as they get weaker and weaker with each progressive set, your reps performed each set will get lower. You may end up only doing one rep per set at some point. That is fine. If that happens, you can do one rep, rest 20-30 seconds, do another rep, etc. until you are finished getting your total of 50 reps.
- If you get to the point on your chin-ups that you can do zero reps, that is fine. Just stop there. Simply make note of the total number you achieved and we will progress from there. This is your first day with me, so I will quickly learn what you current strength levels are within these first few days and we will build from there.
- We want to build chin-up strength ASAP. The lat, upper back, and bicep growth that this will generate early on will be excellent and will lay a foundation that we will build on.
As Many Sets as it Takes
Parallel Grip Chin-ups x 50 total reps
Rest 60-90 seconds between sets
5 Sets
Weighted Pushups x 10-12 reps - have someone place weight plates on your upper back (or you can place them on your own back)
Rest 90 seconds
4 Sets
Incline Dumbbell Curls x 12-15
Rest 60 seconds
Flat Dumbbell Tricep Extensions x 12-15
Rest 90 seconds
2 Sets
One Leg Dumbbell Split Squats x 8 each leg (go as deep as you possible can on these and get your glute to drive you up out of the hole)
Rest 90 seconds
2 Sets
Bosu Crunch Knee Knee x 8 each (be super strict in your technique on these and squeeze your abs hard)
Plank 60 seconds
Bosu Ball Crunches x 15
Rest 2 minutes