Tuesday 08.11.2020

Hypertrophy

A1) Front Squats: 3×10

A2) DB Tricep Kickback: 3×12-15 e/a

B1) Narrow Grip BP: 3×10

B2) Snatch Grip RDL: 3×12-15

C1) Max Effort Plank hold

C2) DB Hammer Curls: 3×12-15 e/a

Strength

A) BS: 3×3, 1×2

B) BP: 3×3, 1×2

C) GH Raises or Back Extension: 3×10-15

D) DB Tricep Kickback: 3×8-12 e/a

E) OPTIONAL: Pullups: 3×10

Saturday 08.08.2020

Hypertrophy

A1) Sumo Squat: 3×10

A2) SA DB Push Press: 3×10 e/a

B1) Bent Over Row (DB or BB): 3×12

B2) DB Bulgarian Split Squats: 3×10 e/l

C1) Hollow Rocks: 3x1min

C2) Supermans: 3x1min

Strength

A) BS: 5×2

B) 2-ct Pause BP: 4×3

C) Death March: 3x20yd

D) Incline Flyes: 3×15

Thursday 08.06.2020

Hypertrophy

A1) Hip Extension w/3 sec pause: 3×8

A2) Pullups: 3×10

B1) Seated DB Press (back to wall): 3×10

B2) Delt Triad (Front Raise/Lateral Raise/Rear Lateral Raise): 3×8/8/8

C1) Side Plank Leg Lift: 3×15 e/s

C2) Alternating DB Curls: 3×20

Strength

A) DL: 3×3

B) Press: 4×3

C) DB/BB Step Back Lunge: 3×10

D) Sweep Row: 3×12 e/s

E) Chinup: 3×10

Tuesday 08.04.2020

Hypertrophy

A1) Front Squats: 3×10

A2) DB Tricep Kickback: 3×12-15 e/a

B1) Narrow Grip BP: 3×10

B2) Snatch Grip RDL: 3×12-15

C1) Max Effort Plank hold

C2) DB Hammer Curls: 3×12-15 e/a

Strength

A) BS: 4×3

B) BP: 4×3

C) GH Raises or Back Extension: 3×10-15

D) DB Tricep Kickback: 3×8-12 e/a

E) OPTIONAL: Pullups: 3×10

Saturday 08.01.2020

404405_10100219915265473_1464404108_n

SPECIAL ANNOUNCEMENT: Noah will be 8 years old on Monday. ❤

NEW CYCLE!

Hypertrophy

A1) Sumo Squat: 3×10

A2) SA DB Push Press: 3×10 e/a

B1) Bent Over Row (DB or BB): 3×12

B2) DB Bulgarian Split Squats: 3×10 e/l

C1) Hollow Rocks: 3x1min

C2) Supermans: 3x1min

Strength

A) BS: 5×2

B) 2-ct Pause BP: 4×3

C) Death March: 3x20yd

D) Incline Flyes: 3×15

Thursday 07.30.2020

inspirational-quotes-about-weight-loss-the-best-project-youll-ever-work-on

NEW CYCLE!

Hypertrophy

A1) Hip Extension w/3 sec pause: 3×8

A2) Pullups: 3×10

B1) Seated DB Press (back to wall): 3×10

B2) Delt Triad (Front Raise/Lateral Raise/Rear Lateral Raise): 3×8/8/8

C1) Side Plank Leg Lift: 3×15 e/s

C2) Alternating DB Curls: 3×20

Strength

A) DL: 3×3

B) Press: 4×3

C) DB/BB Step Back Lunge: 3×10

D) Sweep Row: 3×12 e/s

E) Chinup: 3×10

Tuesday 07.28.2020

beyonce

IT’S MY BIRTHDAY TODAY

NEW CYCLE!

A1) Front Squats: 3×10

A2) DB Tricep Kickback: 3×12-15 e/a

B1) Narrow Grip BP: 3×10

B2) Snatch Grip RDL: 3×12-15

C1) Max Effort Plank hold

C2) DB Hammer Curls: 3×12-15 e/a

Strength

A) BS: 4×3

B) BP: 4×3

C) GH Raises or Back Extension: 3×10-15

D) DB Tricep Kickback: 3×8-12 e/a

E) OPTIONAL: Pullups: 3×10

Saturday 07.25.2020

DELOAD

Hypertrophy

All at Week 1 Weight-40%

A1) Front Foot Elevated Lunges (DBs if needed): 2×5 e/l

A2) Narrow Pushups: 2×6

B1) Wide Grip Bent Over Row: 2×6

B2) Goblet Squats: 2×8

C1) Abs of Choice: 2×10

C2) Shrugs: 2×10

Strength

All at Week 1 Weight-40%

A) BS: 2×5

B) Pause BP: 2×5

C) Single Leg RDL: 2×8 e/l

D) Flat Flyes: 2×10

Thursday 07.23.2020

DELOAD

Hypertrophy

ALL at Week 1 Weight-25%

A1) Seated Good Mornings: 2×5

A2) DB Supinated Curls (palms up, standing): 2×8

B1) Push Press: 2×8

B2) Single Arm Sweep Row: 2×8 e/a

C1) Seated Banded Hip Abductions: 2×10

C2) Seated Shrugs: 2×10

Strength

All at Week 1 Weight-25%

A) DL: 2×4

B) Press: 2×5

C) Empty Barbell Jumping Squats: 2×8

D) Wide Grip Bent Over Row: 2×8

Optional: E) Chinups: 2×5

Tuesday 07.21.2020

DELOAD

Hypertrophy

All at Week 1 Weight

A1) Stiletto Squat (Heels raised on plate): 2×6

A2) BB Skullcrushers: 2×5

B1) Wide Grip BP: 2×5

B2) GH Raises OR Back Extensions: 2×5

C1) Abs of Choice: 2×5

C2) Standing Shrugs: 2×10

Strength

All at Week 1 Weight

A) BS: 2×5

B) BP: 2×5

C) DB RDLs: 2×10

D) OH Tricep Extensions: 2×8

Optional: E) Pullups: 2×5