07.13.2018

Workout for 07.13.2018:

Push Press: 1 X 8, 3 X 5, 1 X 3

Incline Bench Press: 1 X 8, 4 X 6

Bench Press: 4 X 6

Close-Grip Bench Press: 1 X 12, 1 X 10, 1 X 8

Long-Bar Curls: 4 X 6

Hammer Curls: 2 X 15

Times Hang for As Long As Possible:

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07.05.2018

Workout for 07.05.2018:

Pull Ups/ Chin Ups: 4 X 10

Ring Pull Ups: 2 X 10

Ring Muscle Ups: 3 X 3

Bent Over Rows: 4 X 10

Hang Cleans: 4 X 8

Shrugs: 4 X 10

07.02.2018

07.02.2018:

Weighted Chin Ups: 6 – 5 – 4 – 3 – 3 – 2 – 2 – 1 – 1

Hang Muscle Cleans: 5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1

Seal Rows: 12 – 12 – 10 – 10 – 8 – 8

Superset Curls and Forearm Rotation:

Curls: 3 X 21

Forearm Rotation: 3 X 3

Superset Crunches and Supermans:

Crunches: 3 X 20

Supermans: 3 X 20

08.02.2018

Workout for 08.02.2018:

Superset Back Squat and Front Squat:

Back Squat: 4 X 10

Front Squat: 4 X 10

Superset Wall Balls and Overhead Squat:

Wall Balls: 4 X 15

Overhead Squat: 4 X 12

Superset Deadlifts and Good Mornings:

Deadlifts: 4 X 6

Good Mornings: 4 X 10

Superset Step Ups and Split Squats:

Step Ups: 4 X 8

Split Squats: 4 X 8

07.26.2018

Workout for 07.26.2018:

Floor Press: 10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2

Superset Incline Bench Press and Push Press:

Incline Bench Press: 8 X 10

Push Press: 8 X 10

Superset Flies and Palm-Release Push Ups:

Flies: 4 X 12

Palm-Release Push Ups: 4 X 15

Superset Tricep Extensions and Dips:

Tricep Extensions: 4 X 15

Dips: 4 X 10

07.24.2018

Workout for 07.24.2018:

Front Squat: 10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2

Back Squat: 4 X 10

Deadlift: 5 X 5

Overhead Squat: 8 – 8 – 8 – 8 – 6 – 6 – 6 – 6

Forward Lunges in Front Rack Position: 4 X 8

Reverse Lunges: 4 X 8

Snatch Grip RDLs: 4 X 8

Kettlebell Swings: 4 X 20

07.19.2018

Workout for 07.19.2018:

Weighted Chin Ups: 6 X 4

Muscle Cleans: 6 X 3

Seal Rows: 4 X 10

Bent-Over Rows: 4 X 10

Upright Rows: 4 X 10

Superset Reverse Curls and Rear Delt Flies:

Reverse Curls: 4 X 10

Rear Delt Flies: 4 X 15

Superset Back Extensions and Band Twists:

Back Extensions: 4 X 15

Band Twists: 4 X 15 (per side)

07.17.2018

Workout for 07.17.2018:

Superset Push Press and Bench Press:

Push Press: 10 – 10 – 8 – 8 – 6 – 6

Bench Press: 10 – 10 – 8 – 8 – 6 – 6

Superset Chest Flies and Tricep Dips:

Chest Flies: 4 X 10

Tricep Dips: 4 X 10

Superset Incline Press and Tricep Extensions:

Incline Press: 4 X 10

Tricep Extensions: 4 X 10

Side Bends: 4 X 20