Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Deadlifts: 2×5, 2×4 (heavy weight), 3×6 (10lb less)

One Arm Dumbbell Row: 2×10, 2×8 (medium/heavy weight)

Wide Grip Lat Pull Down: 2×8, 2×6 (heavy weight)

Seated Row with Close Grip Attachment: 1×8, 2×6 (heavy weight)

Back Extension: 3×10 (medium weight)

ISO Row: 3×10 (heavy weight)

Banded Pull-Ups: 3×8

Row Machine 15 minutes at a moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

11.15.17 Back



Warm-up: Assisted bicep pull ups 2×10, assisted tricep dips 2×10. Stretch

Circuit 1
EZ Bar Skull Crushers: 3×10, 1×8 (heavy weight)
Dumbbell Alternating Bicep Curls: 3×8, 1×6 (heavy weight)
Standing Weighted Side Bend: 3×15, 1×10 (medium weight)

Circuit 2
Weighted Dips Off Bench: 3×10 (medium weight dumbbell in lap)
Hammer Curls: 3×8 (heavy weight)
Leg Lifts on Bench: 3×15

Cable Rope Overhead Extension: 3×10 (medium weight)
*Superset with
Rope Hammer Curl: 3×10 (heavy weight)

Pallof Press: 3×15 (medium weight), 1×15 (5lb less)

Cable Torso Rotation: 3×10 (medium weight)

**Wide Grip Dumbbell Curls with Wrist Rotation: 3×6 (heavy weight)
Superset with
Tricep Push-ups: 3×10

Run one mile at 6.5+mph

*Perform second exercise immediately after first without resting in between

**Seen video of this exercise on Instagram posted May 5, 2017



Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch arms

EZ Bar Skull Crushers: 3×12 (medium weight)
Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (5lb less)

Barbell Preacher Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 2×10, 1×8 (medium weight)

Cable Bicep Curl with Straight Bar: 3×12 (medium weight)

Tricep Push-ups: 3×10 (on or off knees)
Superset with
Dumbbell Hammer Curls: 3×6 (heavy weight)

Run one mile at 6.5+mph

Legs & Glutes

Warm-up: Stair Master for 10 minutes at level 5. Stretch

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Perform the second exercise immediately after the first without resting in between.


Warm-up: Elliptical for 10 minutes at slow pace. Stretch legs and back

Deadlifts: 3×6, 2×5 (heavy weight), 2×8 (20lb less)

Sumo Deadlifts: 3×8, 1×6 (medium weight)

One Arm Dumbbell Row: 2×8, 1×6 (heavy weight), 1×10 (medium weight)

Wide Grip Lat Pull Down: 1×8, 1×6 (heavy weight), 2×8 (10lb less), 2×8 (5lb less)

ISO Row Machine: 3×10 (medium weight)

Straight Arm Cable Pull Down: 3×10 (medium weight)

HIIT on stair master: alternate between 1 minute at level 7 and 30 seconds at level 17 for 15 minutes total.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.


Warm Up: Rope hammer curl 1×10 (light weight)/Rope overhead extension 1×10 (light weight). Stretch

Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Superset with
Rope Tricep Extension: 1×10, 2×8 (heavy weight)

Cable Straight Bar Curl: 3×10 (medium-heavy weight)

Cable Tricep Push Down with V-Handle: 3×10 (heavy weight)

Preacher Curl: 3×8 (heavy weight)
Superset with
Dumbbell Tricep Extension: 3×10 (medium weight)

Circuit 1
Decline Skull Crushers: 3×8 (medium weight)
Decline Sit-Ups: 3×15 (medium weight)
Standing Alternating Dumbbell Curls: 3×8 (medium weight)

Circuit 2
Standing Side Crunch (Elbow to Knee Meet on Same Side): 3×10 (light weight)
Extended Plank: 3×1 minute
Lying Cross Body Toe Touch: 3×10 (light weight)

HIIT on Treadmill at 2% incline:
One minute at 3.5mph
Side shuffle 60 steps each side
Walk backwards 60 steps
30 seconds at 8mph+
Complete 5x


Warm-up: Barbell bench press 1×12 (light weight). Stretc

Barbell Bench Press: 2×8, 1×6 (heavy weight), 2×6 (5lb less)

Circuit 1
Dumbbell Flat Bench Fly: 3×12 (medium weight)
Bent Knee Reverse Crunch on Bench: 3×15 (holding onto bench behind your head)
Standing Barbell Military Press: 3×10 (medium weight)

Circuit 2
Incline Dumbbell Bench Press: 3×6 (heavy weight)
Dumbbell Incline Side Raise on Bench: 1×15, 2×10 (light weight)
Standing Weight Side Bend: 3×12 (medium weight)

Circuit 3
Incline Fly: 3×10 (medium weight)
Dumbbell Incline Front Raise on Bench: 3×10 (light weight)
Standing Windmills: 3×10 (medium weight)

Exercise Ball Roll-In with Push-Ups in Between Each Roll-In: 3×10
Superset with
Bent Over Rear Delt Fly: 1×12, 2×10 (medium weight)