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Default 03-19-2018, 07:43 AM

Deadlift
5x5 185lbs

Front squats
4x6 65lbs

Leg press
3x12 200lbs

Leg extension
3x12 80lbs

Lying leg curls
3x12 80lbs

Metabolic:
15 minutes spin
3 rounds
12 kb swings
10 inverted rows
8 burpees

ó

Bench
5x5 85lbs

Db press
3x12 30lbs

Db flys
3x12 40lbs

Metabolic:
15 minutes inclined walk
3 rounds
12 suspension push ups
10 plank reach
8 goblet squats


ó

45 minutes run

ó

Back squats
5x5 95lbs

RDL
4x6 135lbs

Goblet squats
3x12 35lbs

Lunges
3x12
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Default 04-02-2018, 06:39 AM

3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill

ó


10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
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Default 04-02-2018, 06:41 AM

3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill




10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
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Default 04-03-2018, 07:47 AM

Very nice work!!!


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Default 04-15-2018, 03:55 AM

Overhead Press 3x3

High rack lockouts - 3x8
Face pulls - 4x10
Triceps pushdown - 4x10
Overhead triceps extension - 4x10
Side lateral raise - 4x10
Shoulder press - 4x10

4 sets
5 ea side lateral wall balls
12 kb swings
15 ball slams
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