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"All human beings should be able to perform basic maintenance on themselves."

Kelly Starrett

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Monday: December 28, 2015 "Legs Cycle 2-6"

#1.  Legs - rest as needed between each exercise

  • 30 Squats
  • 20 Box Jumps (20 inches) Lock out on top
  • Back Squat 5-5-3-3-1-1 (5's, 3's and 1's should be the same weight, example 155-155-175-175-195-195 - USE A SPOTTER & SPOTTER ARMS - DO NOT FAIL ANY REPS)
  • Bulgarian Squats 3 sets of 5 reps (5 reps each side)
  • 20 Box Jumps (20 inches) Lock out on top
  • 30 Squats

Friday: December 25, 2015 "Back Cycle 2-6"

#1.  Back - rest as needed between each exercise

  • 20 Pull-ups (or inverted)
  • Deadlift 5-5-3-3-1-1 (the Goal is to not fail - each 2 set of 5's, 3's and 1's should be the same weight, example 155-155-175-175-195-195 - Form Form & Form have a trainer watch your lift or watch this VIDEO, if uncomfortable with Deadlift then T-Bar Row instead)
  • Dumbbell Row 3 sets of 5 reps
  • Pull-ups 6 sets of 3 reps, use as much weight as you can for the 3 reps OR if you cant perform 3 Pull-ups, inverted Pull-ups

#2.  Biceps

  • Seated Alternating Dumbbell Bicep Curl 3 sets of 9 reps
  • Straight Bar Curl 3 sets of 9 (use the bottom of a Cable Crossover machine)

Thursday: December 24, 2015 "Chest Cycle 2-6"

#1. Chest - rest as needed between each exercise

  • 25 Push-ups
  • Bench Press 5-5-3-3-1-1 (the Goal is to not fail - each 2 set of 5's, 3's and 1's should be the same weight, example 155-155-175-175-195-195 - bench heavy BUT avoid failing)
  • Incline Dumbbell Bench 3 sets of 5 reps
  • 50 Push-ups

#2.  Triceps

  • Lying Triceps Extension with straight bar (Skull Crushers) 2 sets of 9 reps
  • Standing Triceps Extension 2 sets of 9 reps
  • 3 sets of max reps dips with either a 5lb, 10lb, or 15lb dumbbell held between legs (goal is 8+, if not no weight and have a partner hold your legs and assist you in achieving 10 reps)

Wednesday: December 23, 2015 "Legs Cycle 2-5"

#1.  Legs - rest as needed between each exercise

  • 30 Squats
  • 20 Box Jumps (20 inches) Lock out on top
  • Back Squat 6-6-4-4-2-2 (6's, 4's and 2's should be the same weight, example 155-155-175-175-195-195 - USE A SPOTTER & SPOTTER ARMS - DO NOT FAIL ANY REPS)
  • Bulgarian Squats 3 sets of 6 reps (6 reps each side)
  • 20 Box Jumps (20 inches) Lock out on top
  • 30 Squats

Tuesday: December 22, 2015 "Back Cycle 2-5"

#1.  Back - rest as needed between each exercise

  • 20 Pull-ups (or Inverted)
  • Deadlift 6-6-4-4-2-2 (the Goal is to not fail - each 2 set of 6's, 4's and 2's should be the same weight, example 155-155-175-175-195-195 - Form Form & Form have a trainer watch your lift or watch this VIDEO, if uncomfortable with Deadlift then T-Bar Row instead)
  • Dumbbell Row 3 sets of 6 reps
  • Pull-ups 6 sets of 3 reps, use as much weight as you can for the 3 reps OR if you cant perform 3 Pull-ups, inverted Pull-ups

#2.  Biceps

  • Seated Alternating Dumbbell Bicep Curl 3 sets of 12 reps
  • Straight Bar Curl 3 sets of 12 (use the bottom of a Cable Crossover machine)

Monday: December 21, 2015 "Chest Cycle 2-5"

#1. Chest - rest as needed between each exercise

  • 25 Push-ups
  • Bench Press 6-6-4-4-2-2 (the Goal is to not fail - each 2 set of 6's, 4's and 2's should be the same weight, example 155-155-175-175-195-195 - bench heavy BUT avoid failing)
  • Incline Dumbbell Bench 3 sets of 6 reps
  • 50 Push-ups

#2.  Triceps

  • Lying Triceps Extension with straight bar (Skull Crushers) 2 sets of 12 reps
  • Standing Triceps Extension 2 sets of 12 reps
  • 3 sets of max reps dips with either a 5lb, 10lb, or 15lb dumbbell held between legs (goal is 8+, if not no weight and have a partner hold your legs and assist you in achieving 10 reps)

Friday: December 18, 2015 "Legs Cycle 2-4"

#1.  Legs - rest as needed between each exercise

  • 30 Squats
  • 20 Box Jumps (20 inches) Lock out on top
  • Back Squat 7-7-5-5-3-3 (7's, 5's and 3's should be the same weight, example 155-155-175-175-195-195 - USE A SPOTTER & SPOTTER ARMS - DO NOT FAIL ANY REPS)
  • Bulgarian Squats 3 sets of 7 reps (7 reps each side)
  • 20 Box Jumps (20 inches) Lock out on top
  • 30 Squats

Thursday: December 17, 2015 "Back Cycle 2-4"

#1.  Back - rest as needed between each exercise

  • 10 Pull-ups with 10lb Dumbbell held in Legs
  • Deadlift 7-7-5-5-3-3 (the Goal is to not fail - each 2 set of 7's, 5's and 3's should be the same weight, example 155-155-175-175-195-195 - Form Form & Form have a trainer watch your lift or watch this VIDEO, if uncomfortable with Deadlift then T-Bar Row instead)
  • Dumbbell Row 3 sets of 7 reps
  • 20 Pull-ups

#2.  Shoulders

  • Push Press 2 sets of 15 reps (Watch this VIDEO for instruction)
  • Seated Dumbbell Press 2 sets of 15 reps

#3.  Biceps

  • Seated Alternating Dumbbell Bicep Curl 3 sets of 15 reps

Wednesday: December 16, 2015 "Chest Cycle 2-4"

#1. Chest - rest as needed between each exercise

  • 20 Depth Push-ups on 25lb Plates
  • Bench Press 7-7-5-5-3-3 (the Goal is to not fail - each 2 set of 7's, 5's and 3's should be the same weight, example 155-155-175-175-195-195 - bench heavy BUT avoid failing)
  • Incline Dumbbell Bench 3 sets of 7 reps
  • 20 Depth Push-ups on 25lb Plates

#2.  Triceps

  • Lying Triceps Extension with straight bar (Skull Crushers) 2 sets of 15 reps
  • Standing Triceps Extension 2 sets of 15 reps
  • 1 set of max reps dips with either a 5lb, 10lb, or 15lb dumbbell held between legs (goal is 8+, if not no weight and have a partner hold your legs and assist you in achieving 10 reps)

Tuesday: December 15, 2015 "Legs Cycle 2-3"

#1.  Legs - rest as needed between each exercise

  • 30 Squats
  • 20 Box Jumps (18 inches) Lock out on top
  • Back Squat 5-5-3-3-1-1 (each 2 set of 5's, 3's and 1's should be the same weight, example 155-155-175-175-195-195 - USE A SPOTTER & SPOTTER ARMS - DO NOT FAIL ANY REPS)
  • Bulgarian Squats 3 sets of 5 reps (5 reps each side)
  • 20 Box Jumps (18 inches) Lock out on top
  • 30 Squats

Monday: December 14, 2015 "Back Cycle 2-3"

#1.  Back - rest as needed between each exercise

  • 10 Pull-ups with 10lb Dumbbell held in Legs
  • Deadlift 5-5-3-3-1-1 (the Goal is to not fail - each 2 set of 5's, 3's and 1's should be the same weight, example 155-155-175-175-195-195 - Form Form & Form have a trainer watch your lift or watch this VIDEO, if uncomfortable with Deadlift then T-Bar Row instead)
  • Dumbbell Row 3 sets of 5 reps
  • 20 Pull-ups

#2.  Shoulders

  • Push Press 2 sets of 9 reps (Watch this VIDEO for instruction)
  • Seated Dumbbell Press 2 sets of 9 reps

#3.  Biceps

  • Seated Alternating Dumbbell Bicep Curl 3 sets of 9 reps

Friday: December 11, 2015 "Chest Cycle 2-3"

#1. Chest - rest as needed between each exercise

  • 30 Depth Push-ups on 25lb Plates
  • Bench Press 5-5-3-3-1-1 (the Goal is to not fail - each 2 set of 5's, 3's and 1's should be the same weight, example 155-155-175-175-195-195 - bench heavy BUT avoid failing)
  • Incline Dumbbell Bench 3 sets of 5 reps
  • 30 Depth Push-ups on 25lb Plates

#2.  Triceps

  • Lying Triceps Extension with straight bar (Skull Crushers) 2 sets of 9 reps
  • Standing Triceps Extension 2 sets of 9 reps
  • 1 set of max reps dips with either a 5lb, 10lb, or 15lb dumbbell held between legs (goal is 8+, if not no weight and have a partner hold your legs and assist you in achieving 10 reps)

Thursday: December 10, 2015 "Legs Cycle 2-2"

#1.  Legs - rest as needed between each exercise

  • 30 Squats
  • 20 Box Jumps (18 inches) Lock out on top
  • Back Squat 6-6-4-4-2-2 (each 2 set of 6's, 4's and 2's should be the same weight, example 155-155-175-175-195-195 - USE A SPOTTER & SPOTTER ARMS - DO NOT FAIL ANY REPS)
  • Bulgarian Squats 3 sets of 6 reps (6 reps each side)
  • 30 Box Jumps (18 inches) Lock out on top
  • 20 Squats

Wednesday: December 9, 2015 "Back Cycle 2-2"

#1.  Back - rest as needed between each exercise

  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • Deadlift 6-6-4-4-2-2 (the Goal is to not fail - each 2 set of 6's, 4's and 2's should be the same weight, example 155-155-175-175-195-195 - Form Form & Form have a trainer watch your lift or watch this VIDEO, if uncomfortable with Deadlift then T-Bar Row instead)
  • Dumbbell Row 3 sets of 6 reps
  • 20 Pull-ups

#2.  Shoulders

  • Push Press 2 sets of 12 reps (Watch this VIDEO for instruction)
  • Seated Dumbbell Press 2 sets of 12 reps

#3.  Biceps

  • Seated Alternating Dumbbell Bicep Curl 3 sets of 12 reps

Tuesday: December 8, 2015 "Chest Cycle 2-2"

#1. Chest - rest as needed between each exercise

  • 25 Depth Push-ups on 25lb Plates
  • Bench Press 6-6-4-4-2-2 (the Goal is to not fail - each 2 set of 6's, 4's and 2's should be the same weight, example 155-155-175-175-195-195 - bench heavy BUT avoid failing)
  • Incline Dumbbell Bench 3 sets of 6 reps
  • 25 Depth Push-ups on 25lb Plates

#2.  Triceps

  • Lying Triceps Extension with straight bar (Skull Crushers) 2 sets of 12 reps
  • Standing Triceps Extension 2 sets of 12 reps
  • 1 set of max reps dips with either a 5lb, 10lb, or 15lb dumbbell held between legs (goal is 8+, if not no weight and have a partner hold your legs and assist you in achieving 10 reps)

Monday: December 7, 2015 "Legs Cycle 2-1"

#1.  Legs - rest as needed between each exercise

  • 30 Squats
  • 20 Box Jumps (18 inches) Lock out on top
  • Back Squat 7-7-5-5-3-3 (7's, 5's and 3's should be the same weight, example 155-155-175-175-195-195 - USE A SPOTTER & SPOTTER ARMS - DO NOT FAIL ANY REPS)
  • Bulgarian Squats 3 sets of 7 reps (7 reps each side)
  • 20 Box Jumps (18 inches) Lock out on top
  • 30 Squats

Friday: December 4, 2015 "Back Cycle 2-1"

#1.  Back - rest as needed between each exercise

  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • Deadlift 7-7-5-5-3-3 (the Goal is to not fail - each 2 set of 7's, 5's and 3's should be the same weight, example 155-155-175-175-195-195 - Form Form & Form have a trainer watch your lift or watch this VIDEO, if uncomfortable with Deadlift then T-Bar Row instead)
  • Dumbbell Row 3 sets of 7 reps
  • 20 Pull-ups

#2.  Shoulders

  • Push Press 2 sets of 15 reps (Watch this VIDEO for instruction)
  • Seated Dumbbell Press 2 sets of 15 reps

#3.  Biceps

  • Seated Alternating Dumbbell Bicep Curl 3 sets of 15 reps

Thursday: December 3, 2015 "Chest Cycle 2-1"

New sub max cycle - enjoy

#1. Chest - rest as needed between each exercise

  • 20 Depth Push-ups on 25lb Plates
  • Bench Press 7-7-5-5-3-3 (the Goal is to not fail - each 2 set of 7's, 5's and 3's should be the same weight, example 155-155-175-175-195-195 - bench heavy BUT avoid failing)
  • Incline Dumbbell Bench 3 sets of 7 reps
  • 20 Depth Push-ups on 25lb Plates

#2.  Triceps

  • Lying Triceps Extension with straight bar (Skull Crushers) 2 sets of 15 reps
  • Standing Triceps Extension 2 sets of 15 reps
  • 1 set of max reps dips with either a 5lb, 10lb, or 15lb dumbbell held between legs (goal is 8+, if not no weight and have a partner hold your legs and assist you in achieving 10 reps)

Wednesday: December 2, 2015 "Legs / Arms"

#1. Legs - rest as needed between each exercise

  • Back OR Front Squat (pick 1 NOT Both) 1-10-1-15-1-20 (reps are all unbroken)
  • 3 minutes for max Jumping Squats reps OR 50 Jumping Squats - whichever comes 1st

#2.  Arms - Superset

5 Rounds of:

  • Triceps Extension 10 reps
  • Standing Dumbbell Bicep Curl 10 reps
  • Rest 1 minute

Tuesday: December 1, 2015 "Back / Shoulders"

#1. Back - rest as needed between each exercise

  • T-Bar Row or Equivalent Exercise 1-10-1-15-1-20 (reps are all unbroken)
  • 10 minutes for max Pull-ups reps OR 50 Pull-ups - whichever comes 1st

#2.  Shoulders - rest as needed between each exercise

  • Standing Press with 45lbs Bar - 5 minutes for max reps OR 50 reps, whichever comes 1st

Monday: November 30, 2015 "Chest"

Chest - rest as needed between each exercise

  • Bench Press 1-10-1-15-1-20 (reps are all unbroken)
  • 10 minutes for max Push-ups reps OR 100 Push-ups - whichever comes 1st

Friday: November 27, 2015 "Thanksgiving Week"

Go for a 30 minute OR 3 mile run today - next week getting back at it


Thursday: November 26, 2015 "Thanksgiving Day"

Happy Thanksgiving - Enjoy the day off with Family and Friends


Wednesday: November 25, 2015 "Thanksgiving Week"

Thanksgiving Week - changing it up for the week, still enjoying it? lol

  • 400 meter Run
  • Jumping Squats with a Squat Ladder 1 to 10 to 1 by 1's
  • 400 meter Run
  • Jumping Squats with a Squat Ladder 1 to 10 to 1 by 1's
  • 400 meter Run

Jumping Squats with a Squat Ladder = 1 Squat 1 Jump, 2 Squats 1 Jump, 3 Squats 1 Jump . . Keep this up till you reach 10 Squats 1 Jump then back down to 1 Squat 1 Jump.  Total 100 Squats, 19 Jumps per Ladder


Tuesday: November 24, 2015 "Thanksgiving Week"

Thanksgiving Week - changing it up for the week, keep enjoying

5 Rounds of:

  • 200 meter Run
  • 10 Reps of Dumbbell Rows Left Side (use a weight that is challenging for 12-14 reps normally)
  • 10 Jumping Chest to Bar to Pull-ups*
  • 200 meter Run
  • 10 Reps of Dumbbell Rows Right Side (same as above)
  • 10 Jumping Chest to Bar to Pull-ups*

*Arms should be bent a little more then a 90 degree bend to set up distance from the bar, make sure you start legs bent arms straight, then jump to having your chest touch the bar at the top, adjust height as needed if you need to start higher.


Monday: November 23, 2015 "Thanksgiving Week"

Thanksgiving Week - changing it up for the week, enjoy

20 minutes to complete as much as possible

  • 40 Burpees
  • Burpees with a Push-up Ladder 1 to 10 to 1*
  • 40 Burpees

*Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom of the motion (like normal) come back up jump and reach.  Then 1 Burpee, but now do 2 push-ups at the bottom of the motion, come back up jump and reach. Then 1 Burpee, but now do 3 push-ups at the bottom of the motion, come back up jump and reach. Keep this up to 10 and then back down to 1.  Total 19 Burpees, 100 Push-ups for the Ladder


Friday: November 20, 2015 "Legs / Arms"

Back - rest as needed between each exercise

  • 5 rounds of - 20 seconds max Jumping Squats, 20 seconds rest
  • Back Squat 12-10-8
  • Front Squat 12-10-8

Triceps - rest as needed between each exercise

  • 2 sets of Body Weight Dips max reps for each one
  • Lying Triceps Ext (skull crushers) 12-10-8

Biceps - rest as needed between each exercise

  • 2 sets of Reverse Curl Pull-ups for max reps on each one
  • Standing Bicep Curls (Straight Bar) 12-10-8

Thursday: November 19, 2015 "Back / Shoulders"

Back - rest as needed between each exercise

  • 2 minutes max reps Pull-ups with 5lb Dumbbell
  • 2 minutes max reps Pull-ups
  • Seated Row 12-10-8
  • Dumbbell Row 12-10-8
  • T-Bar Row 12-10-8

Shoulders - rest as needed between each exercise

  • Seated Dumbbell Alt Arms Press (reps are each arm) 12-10-8
  • Seated Machine Press 12-10-8

Wednesday: November 18, 2015 "Chest2"

Chest - rest as needed between each exercise

  • Bench Press 12-10-8
  • Incline Dumbbell Bench Press 12-10-8
  • Dumbbell Fly 2 sets of 12 reps
  • 3 minutes max reps depth push-ups on 25lb plates
  • 3 minutes max reps depth push-ups

Tuesday: November 17, 2015 "Legs / Arms"

Back - rest as needed between each exercise

  • 5 rounds of - 20 seconds max Jumping Squats, 20 seconds rest
  • Back Squat 12-10-8
  • Front Squat 12-10-8

Triceps - rest as needed between each exercise

  • 2 sets of Body Weight Dips max reps for each one
  • Lying Triceps Ext (skull crushers) 12-10-8

Biceps - rest as needed between each exercise

  • 2 sets of Reverse Curl Pull-ups for max reps on each one
  • Standing Bicep Curls (Straight Bar) 12-10-8

Monday: November 16, 2015 "Back / Shoulders"

Back - rest as needed between each exercise

  • 2 minutes max reps Pull-ups with 5lb Dumbbell
  • 2 minutes max reps Pull-ups
  • Seated Row 12-10-8
  • Dumbbell Row 12-10-8
  • T-Bar Row 12-10-8

Shoulders - rest as needed between each exercise

  • Seated Dumbbell Alt Arms Press (reps are each arm) 12-10-8
  • Seated Machine Press 12-10-8

Friday: November 13, 2015 "Chest"

Chest - rest as needed between each exercise

  • Bench Press 12-10-8 (Try to go up 5lb to 10 lbs total for each set)
  • Incline Dumbbell Bench Press 12-10-8 (you may loose reps at the same weight, this is ok based on starting bench 1st)
  • Dumbbell Fly 2 sets of 12 reps
  • 3 minutes max reps depth push-ups on 25lb plates
  • 3 minutes max reps depth push-ups

Thursday: November 12, 2015 "Legs"

Back - rest as needed between each exercise

  • Front Squat 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Back Squat 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • 5 rounds of - 20 seconds max Jumping Squats, 20 seconds rest

Triceps - rest as needed between each exercise

  • Lying Triceps Ext (skull crushers) 12-10-8
  • 2 sets of Body Weight Dips max reps for each one

Biceps - rest as needed between each exercise

  • Standing Bicep Curls (Straight Bar) 12-10-8
  • 2 sets of Reverse Curl Pull-ups for max reps on each one

Wednesday: November 11, 2015 "Back / Shoulders"

Back - rest as needed between each exercise

  • Seated Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Dumbbell Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • T-Bar Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • 2 minutes max reps Pull-ups with 5lb Dumbbell
  • 2 minutes max reps Pull-ups

Shoulders - rest as needed between each exercise

  • Standing Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Seated Alt Arms (reps are each arm) 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)

Tuesday: November 10, 2015 "Chest"

Chest - rest as needed between each exercise (1 more cycle after this then the movements switch)

  • Incline Dumbbell Bench Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Bench Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Dumbbell Fly 2 sets of 12 reps
  • 3 minutes max reps depth push-ups on 25lb plates
  • 3 minutes max reps depth push-ups

Monday: November 9, 2015 "Legs"

Back - rest as needed between each exercise

  • Front Squat 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Back Squat 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • 5 rounds of - 20 seconds max Jumping Squats, 20 seconds rest

Triceps - rest as needed between each exercise

  • Lying Triceps Ext (skull crushers) 12-10-8
  • 2 sets of Body Weight Dips max reps for each one

Biceps - rest as needed between each exercise

  • Standing Bicep Curls (Straight Bar) 12-10-8
  • 2 sets of Reverse Curl Pull-ups for max reps on each one

Friday: November 6, 2015 "Back / Shoulders"

Back - rest as needed between each exercise

  • Seated Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Dumbbell Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • T-Bar Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • 2 minutes max reps Pull-ups with 5lb Dumbbell
  • 2 minutes max reps Pull-ups

Shoulders - rest as needed between each exercise

  • Standing Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Seated Alt Arms (reps are each arm) 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)

Thursday: November 5, 2015 "Chest"

Chest - rest as needed between each exercise

  • Incline Dumbbell Bench Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Bench Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Dumbbell Fly 2 sets of 12 reps
  • 3 minutes max reps depth push-ups on 25lb plates
  • 3 minutes max reps depth push-ups

Wednesday: November 4, 2015 "Legs"

Back - rest as needed between each exercise

  • Front Squat 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Back Squat 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • 5 rounds of - 20 seconds max Jumping Squats, 20 seconds rest

Triceps - rest as needed between each exercise

  • Lying Triceps Ext (skull crushers) 12-10-8
  • 2 sets of Body Weight Dips max reps for each one

Biceps - rest as needed between each exercise

  • Standing Bicep Curls (Straight Bar) 12-10-8
  • 2 sets of Reverse Curl Pull-ups for max reps on each one

Tuesday: November 3, 2015 "Back / Shoulders"

Back - rest as needed between each exercise

  • Seated Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Dumbbell Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • T-Bar Row 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • 5 rounds of - 20 seconds max Pull-ups, 20 seconds rest

Shoulders - rest as needed between each exercise

  • Standing Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Seated Alt Arms (reps are each arm) 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)

Monday: November 2, 2015 "Chest"

Chest - rest as needed between each exercise

  • Incline Dumbbell Bench Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Bench Press 12-10-8 (1st set 12, 2nd set 10, 3rd set 8)
  • Dumbbell Fly 2 sets of 12 reps
  • 10 rounds of - 20 seconds max push-ups, 20 seconds rest

Friday: October 30, 2015 "Back & Legs-Test 1RM 2nd"

#1.  Legs/Back

  • Warm-up Back Squat: 10 reps med weight, 6 reps of a little heavier weight, 3 reps of a heavy weight
  • Back Squat - Find a Heavy 1 rep max - MUST Use Spotter Arms and a Spotter-DO NOT FAIL ANY REPS
  • 5 minutes for max reps Pull-ups

#2.  Shoulders

  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 8 reps (8 each side)
  • Standing Press 2 sets of 8 reps

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 8 reps

Thursday: October 29, 2015 "Chest-Test 1RM 2nd"

#1.  Chest

  • Warm-up: 10 reps med weight, 6 reps of a little heavier weight, 3 reps of a heavy weight
  • Find a 1 rep max - MUST have a spotter, any touching of the bar from the spotter constitutes a missed rep
  • 5 minutes for max reps Push-ups

#3.  Pick 1 Triceps Exercise: 16-14-12-10 reps


Wednesday: October 28, 2015 "Legs 2nd"

  • 25 Squats
  • 25 Box Jumps (18 inches) Lock out on top
  • Back Squat 8-4-8-4-8 (Try to increase from the last time you completed 8-4-8-4-8 on Thurs 10/15/15) - Goal is to not fail, Use Spotter Arms and a Spotter when needed-DO NOT FAIL ANY REPS)
  • Bulgarian Squats 4 sets of 8 reps (8 reps each side)
  • 25 Box Jumps (18 inches)
  • 25 Squats

Tuesday: October 27, 2015 "Back 2nd"

#1.  Back

  • 15 Pull-ups
  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • T-Bar Row 8-4-8-4-8 (Try to increase from the last time you completed 8-4-8-4-8 on Wed 10/14/15)
  • Dumbbell Row 4 sets of 8 reps
  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • 15 Pull-ups

#2.  Shoulders

  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 8 reps (8 each side)
  • Standing Press 2 sets of 8 reps

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 8 reps

Monday: October 26, 2015 "Chest 2nd"

#1.  Chest

  • 20 Push-ups
  • 20 Depth Push-ups on 25lb Plates
  • Bench Press 8-4-8-4-8 (Try to increase from the last time you completed 8-4-8-4-8 on Tues 10/13/15 - the Goal is to not fail)
  • Incline Dumbbell Bench 4 sets of 8 reps
  • 20 Depth Push-ups on 25lb Plates
  • 20 Push-ups

#2.  Triceps

  • Standing Triceps Extension 2 sets of 8 reps
  • Lying Triceps Extension (Skull Crushers) 2 sets of 8 reps

Friday: October 23, 2015 "Legs 2nd"

  • 25 Squats
  • 25 Box Jumps (18 inches) Lock out on top
  • Back Squat 6-3-6-3-6 (Try to increase from the last time you completed 6-3-6-3-6 on Mon 10/12/15) - Goal is to not fail, Use Spotter Arms and a Spotter when needed-DO NOT FAIL ANY REPS)
  • Bulgarian Squats 4 sets of 6 reps (6 reps each side)
  • 25 Box Jumps (18 inches)
  • 25 Squats

Thursday: October 22, 2015 "Back 2nd"

#1.  Back

  • 15 Pull-ups
  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • T-Bar Row 6-3-6-3-6 (Try to increase from the last time you completed 6-3-6-3-6 on Fri 10/9/15)
  • Dumbbell Row 4 sets of 6 reps
  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • 15 Pull-ups

#2.  Shoulders

  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 8 reps (8 each side)
  • Standing Press 2 sets of 8 reps

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 8 reps

Wednesday: October 21, 2015 "Chest 2nd"

#1.  Chest

  • 20 Push-ups
  • 20 Depth Push-ups on 25lb Plates
  • Bench Press 6-3-6-3-6 (Try to increase from the last time you completed 6-3-6-3-6 on Thurs 10/8/15 - the Goal is to not fail)
  • Incline Dumbbell Bench 4 sets of 6 reps
  • 20 Depth Push-ups on 25lb Plates
  • 20 Push-ups

#2.  Triceps

  • Standing Triceps Extension 2 sets of 8 reps
  • Lying Triceps Extension (Skull Crushers) 2 sets of 8 reps

Tuesday: October 20, 2015 "Legs 2nd"

  • 25 Squats
  • 25 Box Jumps (18 inches) Lock out on top
  • Back Squat 4-2-4-2-4 (Start your 1st 4 rep by using the same weight you ended the last/2rd 4 rep for the 8-4-8-4-8 set on Thurs 10/15/15*, weight can increase as you go for the 4's & 2's but only if you 100% know you can get reps, the 2's should stay at least the same if not go up a little from last time on Wed 10/7/15 - Goal is to not fail, Use Spotter Arms and a Spotter when needed-DO NOT FAIL ANY REPS)
  • Bulgarian Squats 4 sets of 4 reps (4 reps each side)
  • 25 Box Jumps (18 inches)
  • 25 Squats

*Example: Weight from 10/15/15 was (8)100lbs, (4)120lbs, (8)100lbs, (4)125lbs, (8)105lbs so you would go (4)125 , (2)SameOrHigher , (4)??? , (2)SameOrHigher, (4)???


Monday: October 19, 2015 "Back 2nd"

#1.  Back

  • 15 Pull-ups
  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • T-Bar Row 4-2-4-2-4 (Start your 1st 4 rep by using the same weight you ended the last/2rd 4 rep for the 8-4-8-4-8 set on Wed 10/14/15*, weight can increase as you go for the 4's & 2's but only if you 100% know you can get reps, the 2's should stay at least the same if not go up a little from last time on Tues 10/6/15 - remember the Goal is to not fail)
  • Dumbbell Row 4 sets of 4 reps
  • 15 Pull-ups with 5lb Dumbbell held in Legs
  • 15 Pull-ups

#2.  Shoulders

  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 8 reps (8 each side)
  • Standing Press 2 sets of 8 reps

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 8 reps

*Example: Weight from 10/14/15 was (8)100lbs, (4)120lbs, (8)100lbs, (4)125lbs, (8)105lbs so you would go (4)125 , (2)SameOrHigher , (4)??? , (2)SameOrHigher, (4)???


Friday: October 16, 2015 "Chest 2nd"

#1.  Chest

  • 20 Push-ups
  • 20 Depth Push-ups on 25lb Plates
  • Bench Press 4-2-4-2-4 (Start your 1st 4 rep by using the same weight you ended the last/2rd 4 rep for the 8-4-8-4-8 set on Tues 10/13/15*, weight can increase as you go for the 4's & 2's but only if you 100% know you can get reps, the 2's should stay at least the same if not go up a little from last time on Mon 10/5/15 - remember the Goal is to not fail)
  • Incline Dumbbell Bench 4 sets of 4 reps
  • 20 Depth Push-ups on 25lb Plates
  • 20 Push-ups

#2.  Triceps

  • Lying Triceps Extension (Skull Crushers) 2 sets of 10 reps
  • Standing Triceps Extension 2 sets of 20 reps

*Example: Weight from 10/13/15 was (8)100lbs, (4)120lbs, (8)100lbs, (4)125lbs, (8)105lbs so you would go (4)125 , (2)SameOrHigher , (4)??? , (2)SameOrHigher, (4)???


Thursday: October 15, 2015 "Legs"

  • 20 Squats
  • 20 Box Jumps (18 inches) Lock out on top
  • Back Squat 8-4-8-4-8 (Start your 1st 4 rep by using the same weight you ended the last/3rd 4 rep for the 4-2-4-2-4 set on Wed 10/7/15*, weight can increase as you go for the 8's & 2nd 4 -Goal is to not fail, Use Spotter Arms and a Spotter when needed-DO NOT FAIL ANY REPS)
  • Bulgarian Squats 4 sets of 8 reps (8 reps each side)
  • 20 Box Jumps (18 inches)
  • 20 Squats

*Example: Weight from 10/7/15 was (4)100lbs, (2)120lbs, (4)100lbs, (2)125lbs, (4)105lbs so you would go (8)??? , (4)105 , (8)??? , (4)???, (8)???


Wednesday: October 14, 2015 "Back"

#1.  Back

  • 10 Pull-ups
  • 10 Pull-ups with 5lb Dumbbell held in Legs
  • T-Bar Row 8-4-8-4-8 ((Start your 1st 4 rep by using the same weight you ended the last/3rd 4 rep for the 4-2-4-2-4 set on Tues 10/6/15*, weight can increase as you go for the 8's & 2nd 4)
  • Dumbbell Row 4 sets of 8 reps
  • 10 Pull-ups with 5lb Dumbbell held in Legs
  • 10 Pull-ups

#2.  Shoulders

  • Standing Press 2 sets of 20 reps
  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 10 reps (10 each side)

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 20 reps

*Example: Weight from Tues 10/6/15 was (4)100lbs, (2)120lbs, (4)100lbs, (2)125lbs, (4)105lbs so you would go (8)??? , (4)105 , (8)??? , (4)???, (8)???


Tuesday: October 13, 2015 "Chest"

#1.  Chest

  • 15 Push-ups
  • 15 Depth Push-ups on 25lb Plates
  • Bench Press 8-4-8-4-8 (Start your 1st 4 rep by using the same weight you ended the last/3rd 4 rep for the 4-2-4-2-4 set on Mon 10/5/15*, weight can increase as you go for the 8's & 2nd 4 - Goal is to not fail)
  • Incline Dumbbell Bench 4 sets of 8 reps
  • 15 Depth Push-ups on 25lb Plates
  • 15 Push-ups

#2.  Triceps

  • Lying Triceps Extension (Skull Crushers) 2 sets of 20 reps
  • Standing Triceps Extension 2 sets of 10 reps

*Example: Weight from 10/5/15 was (4)100lbs, (2)120lbs, (4)100lbs, (2)125lbs, (4)105lbs so you would go (8)??? , (4)105 , (8)??? , (4)???, (8)???


Monday: October 12, 2015 "Legs"

  • 20 Squats
  • 20 Box Jumps (18 inches) Lock out on top
  • Back Squat 6-3-6-3-6 (Squat Heavy - weight can increase as you go for the 6's & 3's, but try to reach a strong rep base for each, no gaming the weight by starting way to light then trying to hit a heavy weight at the end-Use Spotter Arms and a Spotter when needed-DO NOT FAIL ANY REPS)
  • Bulgarian Squats 4 sets of 6 reps (6 reps each side)
  • 20 Box Jumps (18 inches)
  • 20 Squats

Friday: October 9, 2015 "Back"

#1.  Back

  • 10 Pull-ups
  • 10 Pull-ups with 5lb Dumbbell held in Legs
  • T-Bar Row 6-3-6-3-6 (Pull Heavy - weight can increase as you go for the 6's & 3's, but try to reach a strong rep base for each, no gaming the weight by starting way to light then trying to hit a heavy weight at the end)
  • Dumbbell Row 4 sets of 6 reps
  • 10 Pull-ups with 5lb Dumbbell held in Legs
  • 10 Pull-ups

#2.  Shoulders

  • Standing Press 2 sets of 20 reps
  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 10 reps (10 each side)

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 20 reps

Thursday: October 8, 2015 "Chest"

#1.  Chest

  • 15 Push-ups
  • 15 Depth Push-ups on 25lb Plates
  • Bench Press 6-3-6-3-6 (Bench Heavy-weight can increase as you go for the 6's & 3's, but try to reach a strong rep base for each, no gaming the weight by starting way to light then trying to hit a heavy weight at the end-Goal is to not fail)
  • Incline Dumbbell Bench 4 sets of 6 reps
  • 15 Depth Push-ups on 25lb Plates
  • 15 Push-ups

#2.  Triceps

  • Lying Triceps Extension (Skull Crushers) 2 sets of 20 reps
  • Standing Triceps Extension 2 sets of 10 reps

Wednesday: October 7, 2015 "Legs"

  • 20 Squats
  • 20 Box Jumps (18 inches) Lock out on top
  • Back Squat 4-2-4-2-4 (Squat Heavy - weight can increase as you go for the 4's & 2's, but try to reach a strong rep base for each, no gaming the weight by starting way to light then trying to hit a heavy weight at the end-Use Spotter Arms and a Spotter when needed-DO NOT FAIL ANY REPS)
  • Bulgarian Squats 4 sets of 4 reps (4 reps each side)
  • 20 Box Jumps (18 inches)
  • 20 Squats

Tuesday: October 6, 2015 "Back"

#1.  Back

  • 10 Pull-ups
  • 10 Pull-ups with 5lb Dumbbell held in Legs
  • T-Bar Row 4-2-4-2-4 (Pull Heavy - weight can increase as you go for the 4's & 2's, but try to reach a strong rep base for each, no gaming the weight by starting way to light then trying to hit a heavy weight at the end)
  • Dumbbell Row 4 sets of 4 reps
  • 10 Pull-ups with 5lb Dumbbell held in Legs
  • 10 Pull-ups

#2.  Shoulders

  • Standing Press 2 sets of 20 reps
  • Seated Dumbbell Press (Alternate Single Arms, so Right then Left) 2 sets of 10 reps (10 each side)

#3.  Biceps

  • Standing Bicep Curl with Curl Bar 2 sets of 20 reps

Monday: October 5, 2015 "Chest"

#1.  Chest

  • 15 Push-ups
  • 15 Depth Push-ups on 25lb Plates
  • Bench Press 4-2-4-2-4 (Bench Heavy-weight can increase as you go for the 4's & 2's, but try to reach a strong rep base for each, no gaming the weight by starting way to light then trying to hit a heavy weight at the end-Goal is no failed reps)
  • Incline Dumbbell Bench 4 sets of 4 reps
  • 15 Depth Push-ups on 25lb Plates
  • 15 Push-ups

#2.  Triceps

  • Lying Triceps Extension (Skull Crushers) 2 sets of 20 reps
  • Standing Triceps Extension 2 sets of 10 reps

Friday: October 2, 2015 "Back / Legs"

#1.  Back

  • 5 Minutes for max reps Pull-ups

#2.  Legs

  • Warm-up: 10 reps med weight, 6 reps of a little heavier weight, 3 reps of a heavy weight,
  • Back Squat with a SPOTTER, work up to a Heavy 1 Rep Max - DO NOT GO FOR A HEAVY 1 REP SQUAT WITHOUT A SPOTTER & SPOTTER ARMS (if available on the rack).  This is a Heavy 1 Rep Max, not a "I can't stand up the weight at all, full 100% fatigue"
  • Easy Jog 1 mile

Thursday: October 1, 2015 "Chest / Shoulders / Triceps"

#1.  Chest

  • Warm-up: 10 reps med weight, 6 reps of a little heavier weight, 3 reps of a heavy weight, start finding your 1 rep max
  • Find a 1 rep max - MUST have a spotter, any touching of the bar from the spotter constitutes a missed rep
  • 50 Depth Push-ups on 25lb metal plates

#2.  Standing Straight Bar Press 50 reps with 20lb-45lb Bar-finish with as little rest as possible

#3.  Pick 1 Triceps Exercise: 16-14-12-10 reps


Wednesday: September 30, 2015 "Legs"

#1.  Legs - rest as needed between each exercise / set

  • Back Squat 12-10-8
  • Leg Press 12-10-8
  • Leg Curl 12-10-8
  • Calf Raise 12-10-8

Tuesday: September 29, 2015 "Back / Biceps"

#1.  Back - rest as needed between each exercise / set

  • Pull-ups 3 sets for max reps
  • T-Bar Row 12-10-8
  • Lateral Pull Down to Chest Wide Grip 12-10-8
  • Dumbbell Row 12-10-8
  • Pull-ups 3 sets for max reps

#2.  Biceps - rest as needed between each exercise / set

  • Standing Straight Bar Bicep Curl 12-10-8
  • Seated Dumbbell Alternating Arms 12-10-8
  • Hammer Curls 12-10-8

Monday: September 28, 2015 "Chest / Shoulders / Triceps"

#1.  Chest - rest as needed between each exercise / set

  • Bench Press 12-10-8
  • Incline Dumbbell Bench Press 12-10-8
  • Dumbbell Fly 2 sets of 15 reps

#2.  Shoulder - rest as needed between each exercise / set

  • Standing Straight Bar Press 12-10-8
  • Seated Dumbbell Press 12-10-8

#3.  Triceps - rest as needed between each exercise / set

  • Straight Bar Lying Down Triceps Extensions (skull crushers) 12-10-8
  • Standing Triceps Extension with bar or rope on cable machine 12-10-8

Friday: September 25, 2015 "Legs Met-con"

5 Rounds (As Fast As Possible for each Round-rest 1 minute after each round) of:

  • Run 200 yards (1/8 or .125 of a mile)
  • 10 Jumping Air Squats
  • Run 200 yards
  • 20 Air Squats
  • Rest 1 minute

Thursday: September 24, 2015 "Back / Biceps"

#1.  Back - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Back Workout)

  • Pull-ups 1 set for max reps
  • T-Bar Row 3 sets of 8 reps
  • Pull-ups 1 set for max reps
  • Dumbbell Row 3 sets of 8 reps
  • Pull-ups 1 set for max reps
  • Lateral Pull Down to Chest Wide Grip 3 sets of 8 reps
  • Pull-ups 1 set for max reps

#2.  Biceps - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Bicep Workout)

  • Seated Dumbbell Alternating Arms 3 set of 8 reps
  • Standing Straight Bar Bicep Curl 3 sets of 8 reps
  • Hammer Curls 3 sets of 8 reps

Wednesday: September 23, 2015 "Chest / Shoulders / Triceps"

#1.  Chest - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Chest Workout)

  • Incline Dumbbell Bench Press 3 sets of 8 reps
  • Bench Press 3 sets of 8 reps
  • Dumbbell Fly 2 sets of 15 reps

#2.  Shoulder - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Shoulder Workout)

  • Seated Dumbbell Press 3 sets of 8 reps
  • Standing Straight Bar Press 3 sets of 8 reps

#3.  Triceps - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Triceps Workout)

  • Standing Triceps Extension with bar or rope on cable machine 3 sets of 8 reps
  • Straight Bar Lying Down Triceps Extensions (skull crushers) 3 sets of 8 reps

Tuesday: September 22, 2015 "Legs"

#1.  Legs - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Leg Workout)

  • Back Squat 3 sets of 8 reps
  • Standing Alternating Steps (not walking) Lunges with Dumbbells in hands (so 10 total steps) 3 sets of 8 reps
  • Leg Press 3 sets of 8 reps
  • Leg Curl 3 sets of 8 reps
  • Calf Raise 3 sets of 8 reps

Monday: September 21, 2015 "Back Met-con"

#1.  20 minutes to Complete as Many Reps as Possible

  • 5 Inverted Pull-ups (lying on your back bar above your chest, pull your chest up to the bar, keeping your legs bent and feet flat on the ground make this movement easier)
  • Dumbbell Row 5 reps (use the same weight as the 10 reps on Wednesday 09-16-2015)
  • 5 Inverted Pull-ups
  • Run 400

#2.  Biceps

  • Straight Bar Bicep Curl with a 20lb to 45lb bar - 4 rounds of: 20 seconds max reps, 10 seconds non moving rest (can rack or set bar down)

Friday: September 18, 2015 "Chest / Shoulders / Triceps"

#1.  Chest - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Chest Workout)

  • Incline Dumbbell Bench Press 3 sets of 10 reps
  • Bench Press 3 sets of 10 reps
  • Dumbbell Fly 2 sets of 15 reps

#2.  Shoulder - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Shoulder Workout)

  • Seated Dumbbell Press 3 sets of 10 reps
  • Standing Straight Bar Press 3 sets of 10 reps

#3.  Triceps - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Triceps Workout)

  • Standing Triceps Extension with bar or rope on cable machine 3 sets of 10 reps
  • Straight Bar Lying Down Triceps Extensions (skull crushers) 3 sets of 10 reps

Thursday: September 17, 2015 "Legs"

#1.  Legs - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Leg Workout)

  • Back Squat 3 sets of 10 reps
  • Standing Alternating Steps (not walking) Lunges with Dumbbells in hands (so 10 total steps) 3 sets of 10 reps
  • Leg Press 3 sets of 10 reps
  • Leg Curl 3 sets of 10 reps
  • Calf Raise 3 sets of 10 reps

Wednesday: September 16, 2015 "Back / Biceps"

#1.  Back - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Back Workout)

  • Pull-ups 1 set for max reps
  • T-Bar Row 3 sets of 10 reps
  • Pull-ups 1 set for max reps
  • Dumbbell Row 3 sets of 10 reps
  • Pull-ups 1 set for max reps
  • Lateral Pull Down to Chest Wide Grip 3 sets of 10 reps
  • Pull-ups 1 set for max reps

#2.  Biceps - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Bicep Workout)

  • Seated Dumbbell Alternating Arms 3 set of 10 reps
  • Standing Straight Bar Bicep Curl 3 sets of 10 reps
  • Hammer Curls 3 sets of 10 reps

Tuesday: September 15, 2015 "Chest Met-con"

#1.  6 Rounds of (Rest 1 minute between rounds-finish each round as fast as possible):

  • 6 Reps of Bench Press (use the same weight as your 12 rep weight from Thursday-September 10, 2015 workout)
  • 9 Burpees
  • 12 Push-ups
  • Rest 1 minute

#2.  Standing Straight Bar Press 50 reps with 20lb-45lb Bar-finish with as little rest as possible

#3.  5 minutes for max Bar Dips

Rest as needed Between each #


Monday: September 14, 2015 "Legs"

#1.  Legs - rest as needed between each exercise

  • Back Squat 3 sets of 12 reps
  • Standing Alternating Steps (not walking) Lunges with Dumbbells in hands (so 12 total steps) 3 sets of 12 reps
  • Leg Press 3 sets of 12 reps
  • Leg Curl 3 sets of 12 reps
  • Calf Raise 3 sets of 12 reps

Friday: September 11, 2015 "Back / Biceps"

#1.  Back - rest as needed between each exercise

  • Pull-ups 1 set for max reps
  • T-Bar Row 3 sets of 12 reps
  • Pull-ups 1 set for max reps
  • Dumbbell Row 3 sets of 12 reps
  • Pull-ups 1 set for max reps
  • Lateral Pull Down to Chest Wide Grip 3 sets of 12 reps
  • Pull-ups 1 set for max reps

#2.  Biceps - rest as needed between each exercise

  • Seated Dumbbell Alternating Arms 3 set of 12 reps
  • Standing Straight Bar Bicep Curl 3 sets of 12 reps
  • Hammer Curls 3 sets of 12 reps

Thursday: September 10, 2015 "Chest / Shoulders / Triceps"

#1.  Chest - rest as needed between each exercise

  • Incline Dumbbell Bench Press 3 sets of 12 reps
  • Bench Press 3 sets of 12 reps
  • Dumbbell Fly 2 sets of 15 reps

#2.  Shoulder - rest as needed between each exercise

  • Seated Dumbbell Press 3 sets of 12 reps
  • Standing Straight Bar Press 3 sets of 12 reps

#3.  Triceps - rest as needed between each exercise

  • Standing Triceps Extension with bar or rope on cable machine 3 sets of 12 reps
  • Straight Bar Lying Down Triceps Extensions (skull crushers) 3 sets of 12 reps

Wednesday: September 9, 2015 "Legs Met-con"

For 1 mile - start a running clock - clock is continuous - at the top of every minute perform

  • 10 Steps Walking Lunges, 5 Squats, then start running again - keep this up till you finish running 1 mile

Example: I start running, maybe I get 300 yards in by the time I reach the top of the 1st min, I will stop and start 10 walking lunges, stop and perform 5 squats, maybe that takes me 25 seconds, I now have 35 seconds to cover as much ground as possible before I reach the top of the next minute. I keep this up till I have covered 1600 yards (1 mile)


Tuesday: September 8, 2015 "Back / Biceps"

#1.  Back - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Back Workout)

  • Pull-ups 1 set for max reps
  • Dumbbell Row 3 sets of 8 reps
  • Pull-ups 1 set for max reps
  • Lateral Pull Down to Chest Wide Grip 3 sets of 8 reps
  • Pull-ups 1 set for max reps
  • T-Bar Row 3 sets of 8 reps
  • Pull-ups 1 set for max reps

#2.  Biceps - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Biceps Workout)

  • Straight Bar Bicep Curl 3 sets of 8 reps
  • Seated Dumbbell Alternating Arms 3 set of 8 reps
  • Hammer Curls 3 sets of 8 reps

Monday: September 7, 2015 "Chest / Shoulders / Triceps"

#1.  Chest - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Chest Workout)

  • Bench Press 3 sets of 8 reps
  • Incline Dumbbell Bench Press 3 sets of 8 reps
  • Dumbbell Fly 2 sets of 15 reps

#2.  Shoulder - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Shoulder Workout)

  • Standing Straight Bar Press 3 sets of 8 reps
  • Seated Dumbbell Press 3 sets of 8 reps

#3.  Triceps - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Triceps Workout)

  • Straight Bar Lying Down Triceps Extensions (skull crushers) 3 sets of 8 reps
  • Standing Triceps Extension with bar or rope on cable machine 3 sets of 8 reps

Friday: September 4, 2015 "Legs"

#1.  Legs - rest as needed between each exercise (weight should increase slightly from the 10 reps of the last Leg Workout)

  • Back Squat 3 sets of 8 reps
  • Bulgarian Split Squat 3 sets of 8 reps
  • Leg Press 3 sets of 8 reps
  • Leg Curl 3 sets of 8 reps
  • Calf Raise 3 sets of 15 reps

Thursday: September 3, 2015 "Back Met-con"

#1.  20 minutes to Complete as Many Reps as Possible

  • 5 Pull-ups
  • Dumbbell Row 5 reps (use the same weight as the 10 reps on Monday 08-31-2015)
  • Run 400 meters OR Row 400 meters (whichever is available)

#2.  Biceps - rest as needed between each exercise (weight should be the same from the last 10 reps on Monday 08-31-2015)

  • Straight Bar Bicep Curl 3 sets of 10 reps
  • Seated Dumbbell Alternating Arms 3 set of 10 reps
  • Hammer Curls 3 sets of 10 reps

Wednesday: September 2, 2015 "Chest / Shoulders / Triceps"

#1.  Chest - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Chest Workout)

  • Bench Press 3 sets of 10 reps
  • Incline Dumbbell Bench Press 3 sets of 10 reps
  • Dumbbell Fly 2 sets of 13 reps

#2.  Shoulder - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Shoulder Workout)

  • Standing Straight Bar Press 3 sets of 10 reps
  • Seated Dumbbell Press 3 sets of 10 reps

#3.  Triceps - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Triceps Workout)

  • Straight Bar Lying Down Triceps Extensions (skull crushers) 3 sets of 10 reps
  • Standing Triceps Extension with bar or rope on cable machine 3 sets of 10 reps

Tuesday: September 1, 2015 "Legs"

#1.  Legs - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Leg Workout)

  • Back Squat 3 sets of 10 reps
  • Bulgarian Split Squat 3 sets of 10 reps
  • Leg Press 3 sets of 10 reps
  • Leg Curl 3 sets of 10 reps
  • Calf Raise 3 sets of 15 reps

Monday: August 31, 2015 "Back / Biceps"

#1.  Back - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Back Workout)

  • Pull-ups 1 set for max reps
  • Dumbbell Row 3 sets of 10 reps
  • Pull-ups 1 set for max reps
  • Lateral Pull Down to Chest Wide Grip 3 sets of 10 reps
  • Pull-ups 1 set for max reps
  • T-Bar Row 3 sets of 10 reps
  • Pull-ups 1 set for max reps

#2.  Biceps - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Biceps Workout)

  • Straight Bar Bicep Curl 3 sets of 10 reps
  • Seated Dumbbell Alternating Arms 3 set of 10 reps
  • Hammer Curls 3 sets of 10 reps

Friday: August 28, 2015 "Chest Met-con"

#1.  6 Rounds of:

  • 6 Reps of Bench Press (use the same weight as your 12 rep weight from Monday's 8-24-15 workout)
  • 6 Clapping Push-ups
  • 6 Push-ups
  • 6 Burpees

#2.  Pick 2 Shoulder Exercises 3 sets of 12 reps for each exercise

#3.  Pick 2 Triceps Exercises 16-14-12 reps for each exercise