AM
1 hour eliptical
PM
reverse hypers 3 sets of 15
decline sit ups 3 sets of 10
pulldown abs 3 sets of 20
cable side bends 3 sets of 20
chain leg raises 3 sets of 20
chest supported rows
1 plate x 10
2 plate x 10
3 plate x 10
4 plate x 8, 3 plate x 8, 2 plate x 8, 1 plate x 8
wide grip pulldowns 3 sets of 12
30 minutes treadmill
Pulldown Abs
3 sets of 20
Platform Deadlifts Against Green Bands
225 x 2
315 x 2
405 for 3 sets of 2
Prowler
5 trips w/90 pounds
Rack Pulls
405 x 2
495 x 2
585 x 2
2 inch dumbell holds
3 sets of 20 seconds
Speed Bench (each set done with doubled monster mini bands)
185 x 1 rep at wide, neutral, close
225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close
4 board lockouts w/shirt
405 x 3
455 x 3
495 x 3
545 x 3
585 x 3
635 x 3
Seated Dumbell Cleans
25's for 3 sets of 12
Reverse Pec Dec
3 sets of 15
Pullovers
60 for 3 sets of 12
AM
45 minutes eliptical
PM
Reverse hypers
3 sets of 15
Superset
Pulldowns 3 sets of 12
stability ball crunches 3 sets of 25
Superset
bent over rear laterals 5 sets of 10
shruggs 5 sets of 10
Superset
standing preacher curls 5 sets of 15
seated band lat rows 5 sets of 15
Superset
v-bar pulldowns 3 sets of 12
hammer curls 3 sets of 15
concentration curls
3 sets of 12
45 minutes treadmill
AM
1 hour eliptical
PM
rotator cuff complex
Close Grip 2 Board Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
425 x 1 PR!!
455 x 1 PR!!
475 x 1 PR!!
425 x 5 PR!!
Military Press
135 x 5
185 x 5
225 x 5
135 x 10
Seated Side Laterals
25's for 3 sets of 12
Pushdowns w/monster mini around shoulders
3 sets of 15
Cable Crossovers
3 sets of 15
Superset
pulldown abs 3 sets of 20
pullthroughs 3 sets of 12
hyperextensions 3 sets of 15
Squats to foam pads w/very loose briefs
55 x 10
145 x 5
235 x 5
325 x 2
415 x 2
595 x 1
Reverse Band Squats to foam pads (used blue and green bands)
415 x 1
595 x 1
685 x 1
T-Bar Rows
4 plates x 10
5 plates x 10
6 plates x 10
Reverse Hypers
4 plates for 3 sets of 12
Allen core wheel
1 trip of 60 feet
2 sets of 30 second holds with hands on medicine balls
rotator cuff complex
Stability Ball Dumbell Press
60's for 3 sets of 20
Incline Fly's
3 sets of 15
Dumbell Cleans
3 sets of 12
Kelso Shruggs
3 sets of 15
Seated Rope Rows
3 sets of 15
Superset
Overhead Rope Extensions 3 sets of 20
Cable Curls 3 sets of 15
Dumbell Pullovers
3 sets of 12
1 hour of Yoga and stretching
AM
45 minutes eliptical
PM
Reverse Hypers
4 plates for 3 sets of 15
T-Bar Row
4 sets of 12
Reverse Grip Pulldowns
3 sets of 12
Behind The Neck Pulldowns
3 sets of 12
Reverse Grip Curls
3 sets of 15
Concentration Curls
3 sets of 12
Grip Work
45 mintes eliptical
AM
1 hour eliptical
PM
rotator cuff complex
Floor Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
455 x 1 tied pr
425 x 2
Smith Machine High Incline
185 x 8
225 x 8
275 x 8
Smith Machine, 3 board, close grip bench press(each set done with doubled purple bands)
135 x 20
185 x 20
225 x 35
Cable Crossovers
3 sets of 15
Chest Supported Row
2 plates x 8
3 plates x 8
4 plates x 2 sets of 8
Superset
pulldown abs 3 sets of 20
pullthrough's 3 sets of 12
hyperextensions 3 sets of 15
Suspended Chain Safety Squat Bar Goodmornings
65 x 3
115 x 3
155 x 3
245 x 3
335 x 3
425 x 2
515 x 2
605 x 2
Conventional deadlifts with regular bar
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
Bent over two arm dumbell rows
70's x 8
110's x 8
130's x 8
Seated rope sled pull
3 sets of 60 feet with 2 plates
Rickshaw shruggs
225 x 3 sets of 12
Allen Core Wheel
2 sets of 60 feet with bodyweight
1 set of 60 feet with 45 on back
awesome workout!!
AM
1 hour 15 minutes eliptical
PM
rotator cuff complex
Speed Bench/each set done with 120 pounds of chain
225 x 1 rep at wide, neutral, close
255 x 1 rep at wide, neutral, close
285 x 1 rep at wide, neutral, close
3 board competition grip
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
PecDec
3 sets of 15
Dumbell cleans
3 sets of 12
Cable rear delts
3 sets of 15
v-bar pulldowns
3 sets of 12
hammer curls
3 sets of 12
pullovers
3 sets of 12
rotator cuff complex
Incline
45 x 20
95 x 15
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1 PR!!
365 x 1
Cable Crossovers
3 sets of 20
Shoulder Press Machine
150 x 12
180 x 12
stack x 12
Superset
Rope Pushdowns 3 sets of 20
Hammer Curls 3 sets of 20
V-bar Pulldowns
3 sets of 12
Superset
Pulldown abs 3 sets of 20
Pullthroughs 3 sets of 20
Hyperextensions 3 sets of 20
Safety Squat Bar Goodmornings off of Pins
65 x 3
155 x 3
205 x 3
245 x 3
335 x 3
425 x 3
515 x 3
Reverse Grip Pendelay Rows w/ez curl bar
215 x 8
165 x 8
305 x 8
355 x 8
Seated Rope Sled Pull
2 plates x 1 trip of 60 feet
3 plates x 1 trip of 60 feet
4 plates x 1 trip of 60 feet
Rickshaw Shrugger Shruggs
4 plates x 10
6 plates x 10
8 plates x 10
8 plates + 2 quarters x 10
Pinch Grip Plate Holds
2 25's for 3 sets of failure
AM
1 hour eliptical
PM
Speed Bench (each set was done with 80 pounds of chain)
225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close
275 x 1 rep at wide, neutral, close
4 board with competition grip
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
Pec Dec
3 sets of 15
Pulldowns
3 sets of 12
Dumbell Cleans
3 sets of 12
Superset
tricep machine 3 sets of 15
bicep machine 3 sets of 15
Pullovers
60 for 3 sets of 12
