Trainig : Arms

4 SETS AB Wheels: 30 reps

5 SUPERSETS
Single Arm Band Pushdowns: 25 reps
Cable Curls: 25 x 60lbs

5 SETS:
Skull Crushers to Close Grip Press: 60lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

5 SUPERSETS:
Incline DB Press OUTS: 8 x 45lbs
Straight Bar Curls: 8 x 75lbs

4 SETS:
Close to Wide Grip Curls: 50lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

4 SUPERSETS
Spider Curls Hammer: 10 x 25lbs
Spider Curls: 10 x 25lbs

4 SUPERSETS
D Grip Overhead Cable Extension: 20 x 60lbs
D Grip Cable Curls: 20 x 80lbs

HIGH BAR DEAD STOP BACK SQUAT
(2) 5 x 135lbs, (2) 1 x 225lbs, (2) 1 x 275lbs

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
6 Sets: 40 yard Wind Sprints

 

Training: Legs

20 Home SI Warmup

4 SETS
Ab Wheel: 30 reps

LOW BAR BACK SQUAT
10 x 135lbs, 5 x 225lbs, (4) 1 x 365lbs

4 SUPERSETS
Romanian Lunges: 20 x 90lbs
Weighted Step Ups: 20 x 90lbs

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
3 Rounds of Stadiums

Nutrition
10oz Ground Beef, 6oz Broccoli, ½ cup Almond Butter
14oz Steak, 1 Cup Spinach, ½ Butter

Training: Chest

4 SETS
Ab Wheel: 30 reps

FLOOR PRESS
3 x 135lbs, 3 x 185lbs, (2) 3 x 225lbs

6 SETS
Wide Bench: 4 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

FRONT SQUAT
10 x 135lbs, 1 x 185lbs, 1 x 225, 1 x 275lbs

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
3 Rounds of Stadiums

Nutrition
12oz Ground Beef, 10oz Broccoli, ½ cup Nuts
12oz Chicken Breast, 10oz Spinach, ½ cup Nuts

Training: Back

20 Minute Mobility/Foam Rolling

4 SETS
Ab Wheel: 30 reps

DEADLIFT Sumo
10 x 135lbs, 5 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs, 1 x 455lbs (missed)

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

3 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**

FRONT SQUAT
(4) 5 x 185lbs

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

Nutrition
11am – 12oz Ground Beef, 12 oz Broccoli, ½ cup Almonds
7pm – 12 Chicken Breast, 10oz Spinach, ¼ Butter

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

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