haha no idea, i’d have to see the movie.
Shoulders/chest/arms
Single arm cable row - 7.5x15x2
Single arm DB zPress - 30, 40x12, 50x8, 55x6x5
Low incline DB chest press - 50x10, 55x8x2
Pronated peck deck - 85, 100x12, 115x8x2
Face pull - 5, 7.5xAMRAPx2, 5xAMRAP
Super set:
DB curl - 15, 30x8, 40x6x2
Decline NG DB tricep extension - 15, 17.5x12, 20x8-10x2
Super set:
Tricep DB pull over - 30, 40xAMRAPx2
Low cable curl - 17.5x8-10x3
Great workout. Loving this routine.
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The premise is a dude puts people in life and death traps that almost nobody survives.
1 example was a dude had to crawl through a room of barbed wire. In another movie somebody had to do double paused deadlifts from a 3" deficit.
sounds like a movie i might enjoy watching! deadlifts wern’t that hard tho…maybe cause i’m using light weight lol
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Legs/back
Super set:
Hoist leg curl - 45, 80, 120x15
Ab wheel - BWxAMRAPx2, 10xAMRAP
Back squat (high) - 135, 185, 225, 275x6x5
Sumo pause SL - 135, 225x8, 275x6x4
Seated good morning - 30, 50x15, 70x12x3
NG tBar row (chest Sup) - 45, 70, 80, 90x8x3
HS supinated lat row - 25, 45, 65x12x2
Reverse cable fly - 5, 7.5, 5xAMRAP
Kneeling cable crunches - 42.5, 52.5, 62.5xAMRAP
Great workout. The seated good mornings really stretched my hamstring and is revealing a lot of muscle imablances. Very happy with this workout
Shoulders/chest/arms
Z press - 30, 40x8, 50, 55x4x4, 60x4x4
Low incline DB chest press - 50, 55, 60, 65x8
Peck deck - 85, 100x12x3
Face pull - 5, 7.5xAMRAPx3
Super set:
Decline NG DB tricep extension - 15x15, 20x8-10x3
DB curl - 15x12, 30x10x3
DB tricep pull over - 30, 40xAMRAPx2
High cable bicep curl - 20x8x2
Legs/back
Ab wheel - BW, 10xAMRAPx3
Back squat (high/pause) - BAR, 135x5, 185, 225, 275x4, 295x3x8
Front squat (pause) - 225x3x3
Sumo adductor pause SL - 135, 225, 275x8, 315x6, 345x4x2
Seated GM - 20x15, 70x12, 80x8-10x3
NG tBar row (chest Sup) - 45, 70, 95x8, 105x6x4
Seated rope pull down - 57.5, 72.5, 95xAMRAP
Great workout and felt amazing. Friends are calling me a gym clown cause i’m getting too creative with my exercises 
Oh well… whatever keeps me physically active and progressively stronger i’m pretty much always for.
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Shoulders/chest/arms
Single DB z press – 30, 40x12x2, 50x8x3, 55x5x3
Low incline DB press – 55x8, 70x7x2
Low incline hex press – 50x8x2
Seated cable fly – 7.5, 12.5, 17.5xAMRAPx2
High cable face pull – 5, 7.5xAMRAPx3
Super set:
Machine NG tricep extension – 50, 65x15, 80x12, 95xAMRAP
Machine preacher curl – 50, 80, 95xAMRAP
Super set:
Incline DB curl – 22.5x8x2
DB pull over – 30, 40xAMRAPx2
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Back
Ab wheel - BW, 10, 20xAMRAPx2
Pause sumo DL - 155, 265, 375x5, 465x3x6
Deficit SL (5") - 265x8x4
Super set:
NG seated cable row - 110, 140x12, 170x6x4
Cable crunches - 135, 150, 165xAMRAPx2
HS pronated low row - 70x12x3
Was aiming for 515 for 3x3 but back was trashed from yesterday’s Z press; I better have a huge back and shoulders by the time i can DB z press 70’s for reps. Otherwise the 465 pauses felt really good. Loving the new way I pull now as I don’t feel like i’m straining my lower back during the pull nor tight after the workout, i use to pull with my lower back in a lordosis but its now neutral/even a bit of kyposis.
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I am so lazy I usually do the seated dum military press, I need to get in on these Z Presses!!!
This is what it is all about. Fun and progress.
Truer words couldn’t be said brother. Ya man, get on those Z presses. They make me look bigger while lifting so little
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Shoulders/chest/arms
Single arm DB zPress - 30, 40x4x2, 55x6x4, 60x3x3, 60x4
High to low incline DB chest press - 60x8x4; incline got progressively lower each subsequent set
Peck deck - 85x10x3
Seated cable face pull - 5xAMRAPx3
Super set:
Tricep dip - BWx10x3
Laying straight bar bicep curl - 55x10x3
Meadow’s tricep cable push down - 35x10-15x3
Meadow’s tricep cable push down’s aren’t the real name but I first learned it from his video. Instead of using the V handle, you use a pair of adjustable handles and they felt great. Depending on how I feel during zPress warm up for next session, I am aiming to hit 50x10x3 or 60x4x4.
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Legs/back
AB wheel - BW, 10, 15, 25xAMRAP
Front squat - BAR, 135, 185, 225, 275x3x2
Back squat (high/pause) - 275x7x2, 295x3x3, 315x1
Seated GM - 30, 50x15, 70, 90x12x2
NG tBar row (chest supp) - 70x12, 95x10, 105x8, 115x5x3
Seated rope lat pull down - 85, 130x12x3
Kneeling cable crunches - 85xAMRAPx3
AWSOME workout. Could have went forever with back squats but didn’t want to overdo it. Been doing the cold plunge for 15 minutes post workout the past few days and it’s got me feeling amazing during workouts the next day.
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Shoulders/chest/arms
Single arm DB zPress - 30x12, 40x6, 50, 60x4x6
High to low incline DB chest press - 70x8-10x3, 65x8
Pronated peck deck - 70, 85, 100, 115xAMRAP
Seated reverse cable fly - 5, 7.5xAMRAPx3
NG decline DB tricep extension - 15, 20, 22.5x8-16
Decline DB pull over - 22.5, 30, 40xAMRAPx2
Incline DB curl - 22.5x12, 20x10, 30x6
Think that’s a PR for Z presses. Gonna try 50 for 3 sets of 10 next time
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Legs/back
Ab wheel - BW, 10xAMRAPx2
Front squat - BAR, 135x5, 185, 225x3, 275x2x4
Back squat (high) - 275x8x2, 295x4x2
Sumo adductor pause SL - 145, 195, 245x8x2
Super set:
GHR - BWx15, 5xAMRAPx3
NG tBar row (chest sup) - 50x12, 75x10, 100x8x3
Super set:
Standing calf raise - 70, 85, 100, 115, 130xAMRAP
Seated plate GM - 10, 25, 35xAMRAP
Super set:
Kneeling cable crunches - 70xAMRAPx3
Leaning NG cable row - 70, 85, 100x8x2
Great workout. Had a gua sha session on my back and it feels amazing.
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Shoulders/chest/arms
Single arm DB zPress - 30x12x2, 40x8, 50, 60x5x3, 60x4
Decline CG bench press - 95, 135x8x4
Pronated peck deck - 70, 85, 100, 115xAMRAP
Reverse cable fly - 5, 7.5, 10xAMRAPx2
Super set:
DB curl - 30, 35, 40x8
Decline NG DB tricep extension - 17.5x12, 22.5x8x2
Super set:
Machine preacher curl - 50x12, 95, 110x8
Machine NG tricep extension - 50x12, 95, 110xAMRAP
Good workout. Decline CG felt good for chest gains. Will continue doing them for the next little bit
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Legs/back
Front squat (pause) - BAR, 135x5, 185, 225x2x2, 245, 265, 285x1x4
Back squat (high) - 285x8
Back squat (pause/low) - 285x3x5
Seated NG cable row - 85, 100, 120, 140x8
Single arm cable pull down - 50, 60x8x2, 62.5x8x2
Really tired going into the workout. Didn’t get enough sleep last night.
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Shoulders/chest/arms
Single arm DB zPress - 30, 40x12, 50x10, 50x9x3
Decline CG bench - BAR, 95, 145, 155x6x2, 155x8
Reverse cable fly - 5, 7.5, 10xAMRAPx2
Peck deck - 70x15, 100x12, 115, 130x8
Decline NG DB tricep extension - 17.5x12, 22.5xAMRAPx2
Incline DB curl - 20, 25xAMRAP
Good workout but wasn’t in the ‘zone’. Mind was preoccupied with life.
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Legs/back
Back squat (pause/low) - BAR, 135, 185, 225, 275x3, 295x3x4, 315x3x4
Deficit speed pull (3") - 135, 225x5, 325x3x3
GHR - BW, 2.5, 5x8x2
Super set:
Single arm lat pull down - 50, 60, 70x8, 80x6
Kneeling cable crunches - 70xAMRAPx4
Hip adductor - 85, 115, 145, 175xAMRAP
Good but rushed workout. Getting busier with school. Going to reintroduce hip add/abductor movements to fix some issues.
Chest/shoulders/arms
Low incline DB press - 35, 45, 55x8, 65x12, 75x5x3
Low incline DB fly (pronated) - 20, 25xAMRAPx3
Standing Arnold Press - 25, 35, 45x8
Standing plate lateral - 5xAMRAPx3
Super set:
EZ skull crusher (noBar) - 20, 50, 60xAMRAPx2
DB hammer curl - 35x8, 45x(6+3)x3
Super set:
Rope tricep pull down - 45, 60, 75xAMRAP
Cable tricep extension - 15x8x3
1 arm lat pull down - 45, 60, 75xAMRAP
Greatwork. Was following what a friend was doing for the most part.
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