Here is another week of training for you guys!!!
I hope you are getting in some amazing workouts!!!
The goal for this week is to FOCUS!
FOCUS on your goals!
FOCUS on why you are here (in the gym)!
FOCUS on creating the best version of YOU!
SUNDAY:
High Bar Squats
-Work up to a top set of 3-4
-Back down set of AMRAP shoot for over 14 reps
DB Split Squats
-3 sets of 10 each leg
super set with
Leg Ext
-3 sets of 20
Wide Leg Press Muscle Round
-6 sets of 4 with about 10 secs rest in between
BFR Leg Ext
-3 sets of AMRAP
superset with
BFR Leg Curls
-3 sets of AMRAP
Neutral Grip Lat Pulldown
-3 sets of 8-15 reps *control the eccentric (I started with higher reps)
super set with
Abs (I did rope crunches)
-3 sets of 10-20
MONDAY:
CG Lat Pulldown
-3 sets of 8-12, 1 drop set
T Bar Rows Muscle Round
-6 sets of 4 with about 10 secs rest, allowed one drop if needed
Wide Lat Pulldown
-2 sets of 15-20
Cable Rows
-2 sets of 10-12
Incline DB Rear Delts
-set one 18-20
-set two 14-16
-set three 10-12
DB Shrugs
-2 sets of 12-16
Preacher Curls
-2 sets of 20-15
TUESDAY:
CG Floor Press
-Work up to a top set of 4-6
-Back down set of AMRAP
Neutral DB OHP
-Work up to a top set of 6-8
-Back down set of AMRAP
DB BP
-Top set 6-10
-Back down 12-14
DB Side Raises
-Top set 12-15
-Back down 25-30 *drop set if needed
DB Skullcrushers
-Top set 8-10
-Back down 12-15
DB Hammer Curls
-2 sets of 10-15
super set with
Cable Flys
-2 sets of 12-16
Seated DB Cleans
-2 sets of 15-20
superset with
Bottoms Up KB Alt OHP
-2 sets of AMRAP
THURSDAY:
Conv. Small Block Pulls (2")
-Top set 8-10
-Back down 14-16
RDL's
-Top set of 6-8
-Back down 12-15
Hack Squat
-Top set 8-12
-Back down 18-20
Leg Curls
-Top set 12-15
-Back down 18-20
Seated Cable Rows
-Top set 8
-Back down 14
super set with
Abs (Spidermans)
-3 sets of 10-20
Weighted Back Ext (I did it on the GHR)
-2 sets of 10-12
SATURDAY:
Buffalo Bar BP
-Top set 8-10
-Back down AMRAP
BB OHP
-Top set 10-12
-Back down AMRAP
DB Incline BP
-Top set 6-8
-Back down 15-20
DB Side Raises
-2 sets of 12-15, 1 drop set
Overhead Tri Ext (I used the rope)
-2 sets of 12-15, last set to failure
Seated Supinated DB Curls
-2 sets of 10-15
DB Rear Delts
-3 sets of 15-20
super set with
Incline DB Flys
-2 sets of 15-20 *focus on the stretch and the squeeze!