All posts by adrianjohare

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Training: Legs

20 Home SI Warmup

4 SETS
Ab Wheel: 30 reps

LOW BAR BACK SQUAT
15 x 135lbs, (4) 15 x 225lbs

4 SUPERSETS
Single Leg Hack Squat: 10 reps each leg
Pistol Squat: 10 rep each legs

5 SETS
Laying Leg Curls
10 x 75lbs
Single Leg Extensions: 25 x 45lbs

10 SETS
Leg Extensions
10 x 225lbs
Leg Curls
10 x 175lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

Conditioning
4 Rounds of Stadiums

 

Training:: Chest

4 SETS
Ab Wheel: 30 reps

Bench PRESS
10 x 135lbs, 1 x 185lbs, 1 x 225lbs, (2) 1 x 245lbs

6 SETS
Wide Bench: 2 x 225lbs

4 SUPERSETS
Machine Chest Flys: 15 x 175lbs
Dips: 25 reps

4 QUADSETS
Dumbbell Pullovers: 15 x 75lbs
Bench Dips: 20 reps
Incline Chest Flys: 15 x 40lbs
Incline Hex Press: 15 x 40lbs

4 SUPERSETS
Decline Single Arm Press: 10 x 70lbs + red bands
Decline Chest Press: 10 x 140lbs + red bands

Training: Back

5 SUPERSETS
Barbell Good Mornings
10 x 135lbs, (2) 5 x 225lbs, (2) 5 x 275lbs
DB Deadlift: 10 x 35lbs

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

5 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Speed work

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Chest & Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pull-ups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters