Lower Body Day
Sled Pulls
1 plated for 2 trips of 200 feet foward and 200 feet backward.
Superset
Pulldown abs 3 sets of 20
Pullthroughs 3 sets of 12
Hyper extensions 3 sets of 15
Speed Squats w/ Safety Squat Bar(on 8 foam pads)
245 for 2 sets of 2
295 for 2 sets of 2
335 for 2 sets of 2
385 for 2 sets of 2
425 for 1 set of 2
Deadlifts off of boxes
405 for 5 sets of 2
Green Band Leg Curls
3 sets of 15
Green Band Pulldown Abs
3 sets of 20
1 hour eliptical
PM
1 hour eliptical
Upper Body Day
Flat Dumbell Press(supersetted each set w/20 donkey calf raises)
40's for 10
50's for 10
60's for 10
70's for 10
85's for 10
90's for 10
100's for 10
drop set
100's for 12
70's for 8
40's for 12
Incline Smith Machine
135 for 10
185 for 10
225 for 10
drop set
225 for 12
135 for 15
Superset
Pec-dec for 3 sets of 15
Pushups between benches for 3 sets of 15
Wide Grip Pulldowns
120 for 10
160 for 10
200 for 10
drop set
200 for 12
140 for 10
Chest Supported Rows
2 plates for 10
3 plates for 10
4 plates for 6
drop set
4 plates for 8
3 plates for 10
2 plates for 10
1 plate for 10
V-bar Pulldowns
100 for 3 sets of 10, did a drop set on the last set
Superset
side laterals 20's for 3 sets of 12
rickshaw shruggs 135 for 3 sets of 15
1-arm alternations
20's for 10
25's for 10
30's for 10
drop set
40's for 10
30's for 10
20's for 10
Machine Curls
40 for 3 sets of 15, did a drop set on the last set
Pumped beyond belief!!
40 minutes eliptical
