warmup
--------------
50 cable cross
100 hanging knee side to sides
25 each arm low to high
50 plank up downs
----------------
10 dips
10 clean and press
10 dead bugs
9....
8....
-----------------
12 behind the neck alternating
10 skull crusher
20 plank reaches
x3
------------------
Wednesday, November 25, 2015
Monday, November 9, 2015
Chest / Tricep
warmup
-----------
50 hammer strength wide chest or decline press
50 hammer strength dips
------------
flat press / skullcrushers / hanging knee ups
1.
2.
3.
-------------
incline dbell / overhead dbell / crunches
1.
2.
3.
-------------
decline pushup / rope tri ext / dead bugs
1.
2.
3.
-----------
50 hammer strength wide chest or decline press
50 hammer strength dips
------------
flat press / skullcrushers / hanging knee ups
1.
2.
3.
-------------
incline dbell / overhead dbell / crunches
1.
2.
3.
-------------
decline pushup / rope tri ext / dead bugs
1.
2.
3.
Friday, November 6, 2015
Legs and Shoulders
warmup
-----------
Leg Press / dbell side raises / hanging knee ups
1. 12 , 10 , 20
2. 10 , 12 , 20
3. 8, 15, 20
Smith lunge / alternating dbell upright row / Crunches
1. 10each , 12 , 20
2. 8 each , 10 , 20
3. 6 each, 8, 20
hack squat / clean and press / plank hold
1. 12 , 6 , fail
2. 10 , 6 , fail
3. 8, 6, fail
-----------
Leg Press / dbell side raises / hanging knee ups
1. 12 , 10 , 20
2. 10 , 12 , 20
3. 8, 15, 20
Smith lunge / alternating dbell upright row / Crunches
1. 10each , 12 , 20
2. 8 each , 10 , 20
3. 6 each, 8, 20
hack squat / clean and press / plank hold
1. 12 , 6 , fail
2. 10 , 6 , fail
3. 8, 6, fail
Thursday, November 5, 2015
Back and Chest
warmup
-----------
25 pullups
50 pushups
-----------
close lat pull / lat crunch / flat dbell
1.
2.
3.
----------
single cable row/ incline hammer presses / crunches
1.
2.
3.
----------
low cable row pulls / wide chest hammer strength / crucnhes
1.
2.
3.
-----------
25 pullups
50 pushups
-----------
close lat pull / lat crunch / flat dbell
1.
2.
3.
----------
single cable row/ incline hammer presses / crunches
1.
2.
3.
----------
low cable row pulls / wide chest hammer strength / crucnhes
1.
2.
3.
Wednesday, November 4, 2015
Shoulders & Biceps
warmup
------------
75 dumbbell curl to press (seated) / 45 hanging leg ups
------------
smith standing press / incline curls / plank side to side
1. 10 - 16 - 50
2. 8 - 14 - 50
3. 6 - 12 - 50
------------
upright cable row / cable curl / plank up downs
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20
------------
reverse behind the neck press / preacher curl / plank reaches
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20
------------
75 dumbbell curl to press (seated) / 45 hanging leg ups
------------
smith standing press / incline curls / plank side to side
1. 10 - 16 - 50
2. 8 - 14 - 50
3. 6 - 12 - 50
------------
upright cable row / cable curl / plank up downs
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20
------------
reverse behind the neck press / preacher curl / plank reaches
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20
Monday, November 2, 2015
Chest and Triceps
warmup
--------------
12 - 7's
- Clap pushups
- Dips
- GSPs or double knee ups
--------------
Smith incline / cable cross / opposite crunch ups
wide 8, 6 close / 12 / 20
close 8, 6 wide / 12 / 20
10 reg / 12 / 20
----------------
Wide chest / skullcrusher / hanging knee ups
12 / 12 / 20
10 / 10 / 20
8 / 8 / 20
---------------
hammer dbell press , flys , dips
10 , 10 , 15
8 , 8 , 12
6 , 6 , 10
--------------
12 - 7's
- Clap pushups
- Dips
- GSPs or double knee ups
--------------
Smith incline / cable cross / opposite crunch ups
wide 8, 6 close / 12 / 20
close 8, 6 wide / 12 / 20
10 reg / 12 / 20
----------------
Wide chest / skullcrusher / hanging knee ups
12 / 12 / 20
10 / 10 / 20
8 / 8 / 20
---------------
hammer dbell press , flys , dips
10 , 10 , 15
8 , 8 , 12
6 , 6 , 10
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