Back

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

Barbell Deadlifts: 3×6 (heavy weight), 2×8 (10lb less)

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

Wide Grip Lat Pull Down: 3×10 (heavy weight)

ISO Row: 3×10 (heavy weight)

Two Arm Lat Cable Pull Down: 1×8 (heavy weight), 2×8 (10lb less), 1×10 (10lb less)

Back Extension Equipment: 3×10 (medium weight)

Row Machine for 10 minutes at moderate pace.

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

Pin the graphic below for quick reference during workout.

12.6.17 Back

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Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), Dumbbell shoulder press 1×10 (light weight), dumbbell side raise 1×10 (light weight). Stretch

Flat Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Dumbbell Shoulder Press: 3×8 (medium weight)

Flat Bench Fly: 3×10 (medium weight)
Superset with
Seated Rear Delt Fly: 3×10 (medium weight)

Incline Barbell Bench Press: 3×10 (medium weight)
Superset with
Standing Front Plate Raise: 3×8 (heavy weight)

Push-Ups Holding Edge of Bosu with Round Side Down: 3×12
Superset with
Leaning Side Raise: 3×12 (medium weight)

Elevated Bicycle Crunches: 3×15
Superset with
Upright Flutter Kicks: 3×20

HIIT on Treadmill for 15 minutes: Alternate between 3mph for 1 minute and 8.5+mph for 30 seconds.

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

Pin the graphic below for quick reference during workout.

12.5.17 Chest Shoulders Abs

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×10 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 2×6 (10lb less)

Seated Dumbbell Alternating Press: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Around the World: 3×10 (medium weight)

Incline Fly: 3×8 (medium weight)
Superset with
Front Plate Raise: 3×10 (medium weight)

Low Cable Crossover: 3×12 (light weight)

Standing Cable Crunch: 3×15 (medium weight)
Superset with
Kneeling Cable Crunch: 3×15 (medium weight)

Cable Judo Flip: 3×10 (medium weight)

HIIT on Treadmill: Alternate between 3mph for 1 minute and 8+mph fr 30 seconds for 15 minutes total.

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

Pin the graphic below for quick reference during workout.

11.28.17 Chest Shoulder Abs

 

Arms/Abs/Cardio

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

Circuit 1
EZ Bar Skull Crushers: 3×8 (heavy weight)
Elevated Bicycle Crunch on Bench: 3×15
Alternating Bicep Curls: 3×8 (heavy weight)

Circuit 2
Barbell Close Grip Press: 3×10 (medium weight)
Bent Knee to Chest on Bench: 3×15
Isometric Hammer Curls: 3×10 (medium weight)

Tricep Push-ups: 3×10
*Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 3×10 (medium weight)

Cable Straight Bar Bicep Curls: 3×10 (medium weight)

Weighted Sit-Ups: 3×15 (light weight)
Superset with
Russian Twists: 3×10 (light weight)

Run one mile at 6+mph.

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

Pin the graphic below for quick reference during your workout.

11.23.17 Arms Abs

 

Arms/Abs/Cardio

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

Circuit 1
EZ Bar Spider Curls: 3×10 (medium weight)
Dumbbell Overhead Extension: 3×10 (medium weight)
Standing Side Bend: 3×10 (medium weight)

Circuit 2
Decline Skull Crushers: 3×8 (heavy weight)
Decline Sit-Ups: 3×15 (medium weight)
Dumbbell Alternating Bicep Curls: 3×8 (heavy weight)

Barbell Bicep Curls: 3×10 (medium weight)

Tricep Push Down with Rope Attachment: 3×10 (medium weight)

Ab Crunch Machine: 3×20 (medium weight)

Hanging Leg Raise: 3×15

Run one mile at 7.5+mph

Pin the graphic below for quick reference during your workout.

11.9.17 Arms.Abs.Cardio

 

 

Arms/Abs/Cardio

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

 

Back

Warm-up: Banded clam openers 1×20, banded fire hydrants 1×20, standing leg swings from to back 1×20, standing leg swings side to side 1×20. Inverted row on TRX straps 1×10. Assisted pull ups 2×8. Stretch

Barbell Deadlifts: 1×8, 2×7, 2×6 (heavy weight)

One Arm Dumbbell Row: 1×10, 2×8, 1×6 (medium weight)
*Superset with
Barbell Rack Pull: 4×10 (medium weight)

Straight Arm Cable Pull Down: 3×15 (medium/light weight)

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

Close Grip Attachment Pull Down: 1×10, 3×8 (heavy weight)

Row Machine for 15 minutes at moderate pace.

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

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