3/6/19
Max effort lower
Deadlift from 2” blocks
135x5 225/315/405/495/520x1
Hip abductions
1x50
Hip adductions
1x50
Pulldown abs
1x30
Quad extensions
1x50
Russian leg curls
1x3 1x6
3/6/19
Max effort lower
Deadlift from 2” blocks
135x5 225/315/405/495/520x1
Hip abductions
1x50
Hip adductions
1x50
Pulldown abs
1x30
Quad extensions
1x50
Russian leg curls
1x3 1x6
3/8/19
Max effort upper
Floor press
225/245/265/275/300x1 305x0
225x12
CG incline Spoto press
135x12x3
OH BB triceps extensions
95x8x3
PB forearm curls
3x30
CG cable rows
6x6
Hammer curls
2x20
3/11/19
DE upper
Speed bench
+mini bands
125x3x9
DB incline
(Palms in)
55x20x2
EZ bar triceps extensions
3x20
Wide grip cable rows
12/10/6/6
Hammer concentration curls
35x20x2
3/16/19
DE lower
Speed box squats
+light bands
190x2x8
Speed deadlift
+light bands
255x1x8
Pulldown abs
4x10
Russian leg curl
3x6
3/20/19
Max effort lower
Box squats
+120# chains
135/185/225/245/275/295/315/325x1
Medium grip cable row
3x10
Quad extensions
1x50
Russian leg curls
2x6
3/22/19
Max effort upper
CG bench
205/225/245/265/275/285x1 290/290x0
CG Spoto press
185x16
Incline EZ bar extensions
75x10x3
CSDB row
75x8x3
Hammer curls
35x20x2
3/23/19
DE lower
Speed box squats
+Light bands
210x2x8
Incline DB curls
3x8
Light band pushdown
6x20
Hammer curls
40x8x3
Preacher reverse curls
75x6x3
Russian leg curls
2x6
3/25/19
DE upper
Speed bench
+mini bands
155x3x9
Reverse grip bench
135x16
CG bench
135/155/175/185/205/185x6
Stiffarm pulldown
6x6
Hammer curls
2x20
3/27/19
Max effort lower
Reverse band deadlift
225/315/405/495/600/605/585/570x1
Pulldown abs
3x10
Quad extensions
1x50
Russian leg curls
3x6
3/30/19
Max effort upper
Reverse band bench
315/365/405/425/460/475/455x1
Spoto 315x20
BB skulls
85x15x3
BB curls
85x6x6
CG cable row
6x6
3/31/19
DE lower
Speed box squats
+120# chains
175x2x8
Speed deadlift
+120# chains
230x1x8
Incline curls
3x8
Russian leg curls
2x6
4/1/19
DE upper
Speed bench
+mini bands
125x3x9
CG bench
135x35
1 hand reverse grip pushdown
3x25
Stiffarm pulldown
6x6
CG cable row
6x6
Hammer curls
35x20x2
4/5/19
Max effort upper
Chain bench
+120# chains
135/155/175/185/205/225x1
Bench press
135/155/175/185/195/205x6
Incline Tate press
55/60/65x8
Yates row
135/225/245/245/225x6
CSR machine
200/210/220x8
Wide grip cable row
6x6
4/6/19
Bench accessories
Decline cable flyes
6x6
BB curls
95x6x6
EZ bar skulls
75/95/105x8
Incline curls
25/30/30x8
Reverse grip EZ bar preacher curls
3x8
One hand reverse grip pushdowns
3x25
One hand pushdowns
3x25
4/8/19
DE upper
Speed bench
+mini bands
135x3x9
CG bench
+mini bands
95/115/135/145/155/155x6
CSDB row
75x8x3
Superset
skulls to chin, forehead,overhead
3x6 each
Stiffarm pulldown
6x6
CG cable row
6x6
Hammer curls
35x20x2
4/10/19
Max effort lower
Box Squat plus bands
+Light bands
185/224/245/275/300/315/325x1
Free weight
225x15
Pulldown abs
4x10
Russian leg curls
6x6
4/12/19
Max effort upper
Floor band press
+quaded minis
95/105/115/125/135/140/145/155x1 165x0
Free weight
225x9
BB row
135x10x3
Wide grip cable row
3x8
Reverse grip pushdown
1x50
4/13/19
DE lower
Speed box squats
+Light bands
185x2x8
BB curls
95x8x3
Incline Tate press
55x8x3
Incline curls
30x8x3
Reverse grip preacher curls
65x8x3
Pulldown abs
3x10
4/15/19
DE upper
Speed bench
+mini bands
155x3x9
CG bench
185x6x6
CSDB row
75x8x3
Stiffarm pulldown
6x6
CG cable row
6x6
Hammer curls
35x20x2
4/17/19
Max effort lower
Deadlift from 4” blocks
135x5 225/315/405/495/530/515x1
Russian leg curls
3x8