You can’t SQUAT with me…

Squat Warmup
4 Sets
Step Ups: 10 each leg
Side Step Ups: 10 each leg
Squat Therapy: 10 reps

3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps

Low Bar Back Squat – No Bands (3 count pause)
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs, 1 x 275lbs

Death by SQUATS
Goblet Squats: 12 x 70lbs
Pyramid
Front Squat: 5 x 135lbs, 4 x 155lbs, 3 x 175lbs, 2 x 195lbs, 1 x 205lbs, 2 x 195lbs, 3 x 175lbs, 4 x 155lbs, 5 x 135lbs
Goblet Squats: 12 x 70lbs
Front Squat: 5 x 135lbs, 4 x 155lbs, 3 x 175lbs, 2 x 195lbs, 1 x 205lbs, 2 x 195lbs, 3 x 175lbs, 4 x 155lbs, 5 x 135lbs
Goblet Squats: 12 x 70lbs
High Bar Back Squats: 10 x 135lbs, 9 x 155lbs, 8 x 175lbs, 7 x 195lbs, 6 x 205lbs, 7 x 195lbs, 8 x 175lbs, 9 x 155lbs, 10 x 135lbs

Conditioning: OFF

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

Training: Chest

4 SETS
Flat Bench with Red Bands
2 x 225lbs (with pause)

UPPER CHEST
4 TRI-SETS
Incline Bench Press: 20 x 90lbs
Incline Chest Fly: 10 x 50lbs
Incline Hex Press: 20 x 90lbs

MID CHEST
4 TRI-SETS
Feet-up DB Bench Press: 20 x 90lbs
Feet-up Chest Fly: 20 x 50lbs
Smith Machine VBar Hex Press: 15 x 75lbs

LOWER CHEST
4 SUPERSETS
Reverse Bench Press: 15 x 135lbs
Dips: 20 reps

3 SETS
GHD Back Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Cable Crunch: 20 x 130lbs

Conditioning
10 Minute Stadiums

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Ice Cream

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Back

10 Minute Foam Roller
Conventional Deadlift off one plate
(3) 5 x 225lbs, 1 x 285lbs, 1 x 315lbs, 1 x 365lbs

4 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

4 SUPERSETS
1 Arm Row: 15 x 45lbs
Chest Supported Rows: 15 x 90lbs

4 SUPERSETS
Dumbbell Pullovers: 20 x 55lbs
Cable Pulldowns: 15 x 65lbs

4 TRI SETS
Low Cable Row: 20 x 175lbs
VBar Row: 20 x 100lbs
Wide Grip Cable Row: 100lbs

Conditioning
400m walking lunges

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Ice Cream

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Shoulders

SPEED BENCH
4 sets of 5 close reps, 5 wide reps, 5 reverse reps
x 135lbs

STABILITY BENCH PRESS
4 sets of 10 reps: Chains + 50lbs Kettle bells

4 TRI-SETS
Barbell Shrugs: 20 x 155lbs
Face Pulls: 20 x 100lbs
Standing Behind the Neck Pulls: 20 x 100lbs

5 SETS
1 Arm Farmer’s Walks Overhead: 45lbs
Side Laterals: 15 x 25lbs

4 TRI-SETS
Behind the Neck Press: 15 x 75lbs
Behind the Neck Pulldowns: 15 x 100lbs
Lying Lateral Raises: 15 x 20lbs

WALKING LUNGES
400 meters

Nutrition
12am – 14oz Ground Turkey, ½ cup of sunflower seeds
5pm – 14oz Ground Turkey, ½ cup Almonds
7pm – 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

Training: Arms

1 SET PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

4 SUPERSETS
Rope Pushdowns: 20 x 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

4 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (together/hammer together/alternate): 12 x 20lbs

4 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 20 x 20lbs

4 SUPERSETS
Bench Dips: 20 reps
Prison Tricep Press: 15 reps

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
12am – 14oz Ground Turkey, ½ cup of sunflower seeds
5pm – 14oz Ground Turkey, ½ cup Almonds
7pm – 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

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