Monday PM Session
Bench Press (paused) 45×5 135×5 175×5 225×4 265x2x3 300x5x2 Overhead Cable Tricep Ext. – 60x5x10 CSR – 160x3x15 Standing Cable Rows w/rope handle – 60x3x10…
Monday AM Session
Static Stretching (lower body) Squat 45×5 135×5 225×5 265×3 305x2x3 325x2x5
Conditioning, Core & Accessory
KB Swing – 3 Tabata intervals Tabata interval = 20 sec. all out effort followed by 10 sec. rest period Allen Core Wheel – 2…
Friday PM Session
Bench Press (paused) 45×5 135×5 225×5 245×5 280x5x3 Pull-ups – 8×5
Friday AM Session
Static Stretching (lower body) Squat 45×5 135×5 205×5 245×4 285x2x3 325x5x3
Cardio & Grip Work
Schwinn Airdyne – 2 min. warm-up / 8 Tabata intervals Tabata interval = 20 sec. all out effort followed by 10 sec. rest period One…
Wednesday PM Session
Bench Press (paused) 45×5 135×5 175×5 210×4 245×4 265x2x3 280x2x2 300x2x1 280x2x2 265×3 245×5 210×7 175×9 Single Arm DB Rows – 100x2x15 Blast Strap Rear…
Wednesday AM Session
Static Stretching (lower body) Deadlift 135×5 225×5 315×3 355x5x5
Cardio
Elliptical Trainer – 3 min. warm-up / 8 Tabata intervals @ resistance level 6 / 5 min. rest / 15 min. steady state cardio Tabata…
Monday PM Session
Bench Press (paused) 135×5 175×5 210×4 245x2x3 280x5x3 DB Flyes – 40x3x10 DB SOHP – 50x3x10 A1. Chin-ups – 3×5 A2. Ab Wheel – 3×10
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