Thursday 05.09.24

Strength Training:

Squats with Core (every 3:00):

- Safety Bar Squats: 74 x10, 124 x8, 174 x6, 224 x 5x5

- Vaccuum Trunk Twists: 8x20

Hip Hinge with Core (every 3:00)

- Romanian Deadlift: 135x10, 225x8, 275 x 5x6

- Ab Strap Knees to Elbows: 3x7, 4x6

Calves and Core (every 3:00)

- Standing Calf Raises: 108 x 5x12

- DB Serratus Crunches: 35's x 3x10 (stopped after the first 3 sets because it was bothering my back)

Wednesday 05.08.24

 Rest day.

Tuesday 05.07.24

Strength Training:

Shoulders with Upper Back (every 3:00):

- Landmine Presses: 0.5 x12, 15.5 x11, 30.5 x10, 45.5 x9, 60.5 x 2x8, 3x7

- Band Pull Aparts: 1x12, 8x11

Dips with Upper Back (every 3:00):

- Weighted Dips: 20.5 x 5x10

- No Moneys: 5x20

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106.5 x 3x11

- DB Lateral Raises: 35's x 3x12

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 33 x 1x12, 2x11

- DB Lateral Raises: 35’s x 3x12

Grip and Shoulder Work:

- Hollow Hang: 20 seconds

Monday 05.06.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 4x8, 1x7

- Cable Face Pulls: 70x 8x10, 67x 2x10

Back Superset #2 (every 3:00):

- 1-Arm Cable High Pulls: 47x 2x10, 2x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 67x 2x12, 1x11

- Rear Delt Swings: 45's x 3x11

Biceps and Rear Delts Superset (every 3:00):

- Cable Hammer Curls: 33 x 1x11, 2x10

- Straight Arm Pulldowns: 77 x 2x11, 1x10

Grip and Shoulder Work:

- Hollow Hang: 20 seconds

Sunday 05.05.24

 Rest day.

Saturday 05.04.24

Strength Training:

Shoulders with Upper Back (every 3:00):

- Landmine Presses: 0.25 x12, 15.25 x11, 30.25 x10, 45.25 x9, 60.25 x 5x8

- Band Pull Aparts: 1x12, 8x11

Dips with Upper Back (every 3:00):

- Weighted Dips: 20.25 x 5x10

- No Moneys: 5x20

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106 x 3x12

- DB Lateral Raises: 35's x 3x12

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31.5 x 3x12

- DB Lateral Raises: 35’s x 1x12, 2x11

Grip and Shoulder Work:

- Hollow Hang: 19 seconds

Friday 05.03.24

 Rest day.