Monday, November 30, 2020

Cycle 4/Week 1

Bench Press
8(135) 5(185) 3(225) 1(225-275-295) 5(295) 

Sling Shot Bench Press
2(335-335) 

Dumbbell Fly
8(45-55-65-75)

Weighted Dip
5(0-25-45-70) 1(90) 5(115) 

Barbell Curl
6(65-95-115-135)

Reverse Grip Curl
12(65-65-65-65) 

 


 

Saturday, November 28, 2020

3 rounds:
20yd Sled Push Shuttle 135lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200yd Recovery Walk
(alternate shuttles with a partner) 

 


 

Friday, November 27, 2020

Deload Week 

Nautilus Plate Load Pullover
8(150-150)

Bent Barbell Row
8(135-185-185)

Chin-up
8(0-0)

Single-Arm Nebula Row
8(180-180)

Nautilus Rear Delt Fly
12(50-50)

 


 

Thursday, November 26, 2020

Deload Week

Reverse Grip Bench Press
8(135) 5(185) 3(205) 3(225) 

Dumbbell Shoulder Press
8(40-40)

Upright Row
8(65-65) 

Skull Crusher
8(65-65) 

Rope Triceps Pushdown
8(70-70) 

 


 

Tuesday, November 24, 2020

Deload Week

Back Squat
8(135) 5(185) 3(225-255-275) 

Dynabody Super Squat
8(270-270) 

Cybex Kneeling Hamstring Curl
12(25-25) 

Leg Press
15(180-180) 

Standing Calf Raise
20(100-120)

 


 


Monday, November 23, 2020

Deload Week 

Bench Press
8(135) 5(185) 3(225) 2(245) 3(265)

Sling Shot Bench Press
1(295-295-295) 

Dumbbell Fly
8(40-40)

Dip
8(0-0)

Reverse Grip Curl
12(65-65)

 


 

Saturday, November 21, 2020

4 rounds:
20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner)
 

4 rounds:
80yd Sled Pull Shuttle 135lbs
(alternate shuttles with a partner)

4 rounds:
20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner) 

 


 

Friday, November 20, 2020

Bent Dumbbell Row
8(80) 10(100) 8(90) 

Weighted Chin-up
5(0-10-20-30) 1(40-50) 4(60)

Bent Barbell Row
12(135) 10(185) 8(205) 6(275) 

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(100) 

Flex Rear Delt Fly
15(100-100-100) 

Deadlift
5(135-185-225) 1(225-275-315) 5(365) 

Weighted Back Extension
10(25-25-25) 

 


 

Thursday, November 19, 2020

Close Grip Bench Press
5(135-185-225-255)

Standing Shoulder Press
8(95-115) 1(135-155-185) 8(185) 

Weighted Dip
5(0-25-45-70) 1(90-115) 5(135) 

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-115-165) 

Decline Skull Crusher
8(115-165) 

Single-Arm Band Triceps Pushdown
3x25 

 


 

Tuesday, November 17, 2020

Back Squat
5(135-185-225) 1(275-315-365) 5(365) 

Barbell Walking Lunge
8(45-65-135) (8 steps each leg) 

3 rounds:
12 Hip Thrust (360)
20 Standing Calf Raise (120)
(alternate rounds with a partner)
 

3 rounds:
15 Leg Extension (120)
15 Leg Press (360)
(alternate rounds with a partner)

 


 

Monday, November 16, 2020

Bench Press
8(135-185-225) 1(225-275-315) 8(315) 

Sling Shot Bench Press
5(295-315-335) 

Hammer Strength Incline Press
8(140-180-270) 

Polaris Pec Deck
15(70) 12(80) 10(90) 8(120) 

Alt-Arm Dumbbell Curl
8(30-40-50-70) 

Seated EZ Bar Curl
6(65-85) 4(135) 

Spider Curl
12(55-55-45-45) 

 

\




Saturday, November 14, 2020

2 rounds:
80yd Sled PUSH Shuttle (135)
200yd Recovery Jog
80yd Sled PULL Shuttle
200yd Recovery Jog
80yd Backwards Sled DRAG
200yd Recovery Jog 

 


 

Friday, November 13, 2020

Bent Dumbbell Row
8(80) 10(100) 8(90)

Weighted Chin-up
5(0-10-20-30) 1(40) 5(50)

Bent Barbell Row
12(135) 10(185) 8(205) 6(245) 

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(95) 

Flex Rear Delt Fly
15(100-100-100)

Deadlift
5(135-185-225) 1(275) 5(335) 

Weighted Back Extension (45 degree)
10(25-25-25) 

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red) 

 


 

Thursday, November 12, 2020

Close Grip Bench Press
5(135-185-225-255)

Standing Shoulder Press
8(95-115) 1(135) 8(165)

Weighted Dip
5(25-45-70) 1(90) 5(115) 

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-85-105-155)

Decline Skull Crusher
8(85-105-155) 

Single-Arm Band Triceps Pushdown
3x25

 


 

Tuesday, November 10, 2020

Back Squat
5(135-185-225) 1(275) 5(335)

Barbell Walking Lunge
8(65-85-125) (steps each leg) 

Hip Thrust
12(320-320-320)

3 rounds:
15 Leg Extension (120)
15 Leg Press (320)
(alternate rounds with a partner)
 

Standing Calf Raise
20(100-100-100)

 


 

Monday, November 9, 2020

Bench Press
8(135-185-225) 1(245-275) 8(295) 

Sling Shot Bench Press
5(275-295-315)

Hammer Strength Incline Press
8(140-180-250)

Polaris Pec Deck
15(70) 12(80) 10(90) 8(110) 

Alt-Arm Dumbbell Curl
8(30-40-50-65)

EZ Bar Seated Curl
6(65-85-115) 

Spider Curl
12(50-50-50-50) 

 


 

Saturday, November 7, 2020

6 rounds:
80yd Sled PULL Shuttle 135lbs
200m Recovery Jog 

2 rounds:
80yd Backwards Sled Drag 135lbs
(alternate rounds with a partner) 

 


 

Friday, November 6, 2020

Bent Dumbbell Row
8(80) 10(100) 8(90) 

Weighted Chin-up
5(0-10-20-30-40)

Bent Barbell Row
12(135) 10(185) 8(205) 6(225)

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(90) 

Rear Delt Fly
15(90-90-90) 

Deadlift
5(135-185-225) 1(275) 5(315) 

Weighted Back Extension (45 degree)
10(25-25-25)

 


 

Thursday, November 5, 2020

Close Grip Bench Press
5(135-185-225-255) 

Standing Shoulder Press
8(95-115) 1(135) 8(155)

Weighted Dip
5(25-45-70-90)

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with partner) 

Seated Overhead Triceps Extension
8(65-85-115-145) 

Decline Skull Crusher
8(85-115-145) 

Single-Arm Band Triceps Pushdown
3x25

 

\



Tuesday, November 3, 2020

Cycle 3 /Week 1

Back Squat
5x(135-185-225) 1(275) 5(315)

Barbell Walking Lunge
8(45-65-115) (each leg) 

Hip Thrust
12(270-270-270) 

3 rounds:
No rest between sets.
15 Leg Extension (120)
15 Leg Press (270)
(rest 1:00 between rounds)
 

Standing Calf Raise
20(100 15(100) 10(100) 

 


 

Monday, November 2, 2020

Cycle 3 /Week 1

Bench Press
8(135-185-225) 1(255) 8(275) 

Sling Shot Bench Press
5(255-275-295)

Hammer Strength Incline Press
8(140-180-230)

Polaris Pec Deck
15(70) 12(80) 10(90) 8(100)

Alternating Arm Dumbbell Curl
8(30-40-50-60)

Seated EZ Bar Curl
6(65-85-105) 

Spider Curl
12(45-45-45-45)