Workout:
A Meadows rows 15,12,10,10,10,10 @ 25,35,45,55,55,55
B HS high rows 4X10 per side @ 115 lbs per side - one side at a time
C Close neutral grip seated cable rows 4X12 @ 135
D1 Wide grip pull downs 10,9,8 @ 150,150,135
D2 Straight arm press downs with rope 3X12 @ 80
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded rack pulls 10,10,7,17 @ 135,225,275,225 + black bands
Workout:
Shoulder warmup
A Decline DB BP 20,20,15,15,8,8 @ 45,45,55,55,65,65
B Flat DB squeeze press 4X8 @ 50’s
B HS incline press 4X12 @ 1 PPS
C Wide grip dips 4X12 @ BW
D Low to high cable flies 2X10 @ 20 lbs per side
E High to low cable flies 2X10 @ 20 lbs per side
Workout:
A Seated leg curls 5X15 @ 50,60,70,80,90
B Hack squat machine 20,15,15,12,15 @ 0,1,2,3,2 PPS
C BB reverse lunges 4X6 per side @ 95
D DB SL RDL’s 3X10 per side @ 60
E1 Tibialis anterior machine 25,25,20 @ 50
E2 Seated calf raises 3X25 @ 115
F Hanging leg raises 2X12
G Leg extension drop set 15,8,8,8 @ 150,130,110,90
Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 EZ bar reverse curls 4X12 @ 60
B1 Close grip dips 4X15 @ BW
B2 Alternating hammer curls 4X10 per side @ 37.5
C1 DB single arm overhead triceps extensions 4X12 per side @ 20
C2 HS machine preacher curls 4X10 @ 70
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65
B DB reverse lunges 4X6 per side @ 50’s
C1 Trap bar deadlifts 4X8 @ 135,225,225,225
C2 Zercher squats 4X8 @ 45,95,95,95
D BB RDL 10,8,10 @ 185
E1 Banded leg press 12,12,12,50 @ 4,4,4,2 PPS + orange bands
E2 Banded leg press calf extensions 3X15 @ 4 PPS + orange bands
E3 Side bends 3X10 per side @ 45
F Ab wheel rollouts 2X10
2 scoops MAG-10
2 mile walk
Baked chicken breast
8 oz broccoli
1 oz almonds
T bone steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive Oil
Butter
Workout:
A Prone chest supported T bar rows 20,15,12,10,7,20 @ 25,50,75,100,125,75
B Chin ups 10,9,8,8,8 @ BW
C Single arm seated cable rows 4X10 per side @ 60
D1 Wide neutral grip pull downs 3X12 @ 135
D2 Kayak rows 3X12 per side @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band + 25 lbs
G Neutral grip machine row drop set 4X12 @ 130,110,90,70
Workout:
Shoulder warmup
A Flat DB BP 8,8,8,30 @ 50’s
B Neutral grip seated machine press 4X12 @ 140
C Low to high cable flies 3X12 @ 20 lbs per side
D High to low cable flies 3X12 @ 20 lbs per side
E HS incline press 4X12 @ 1 PPS
F Wide grip dips 4X12 @ BW
G Feet elevated pushups 30,20
Workout:
A1 V bar press downs 7X15 @ 50,70,90,110,110,110,110
A2 Fat gripz palms up alternating curls 4X10 per side @ 32.5
B1 Close grip dips 4X12 @ BW+25
B2 Hammer curls 4X10 @ 35 - both sides at the same time
C1 CGBP 8,8,8,10 @ 145
C2 EZ bar curls 4X8 @ 50 + red band
C3 EZ bar curls 4X8 @ 50
C4 Band curls 4X12 @ red band
D1 Fat gripz wrist curls 2X15 @ 90
D2 Reverse curls 2X20 @ 40
D3 Grippers 20,25 @ 30’s
Workout:
A DB rows 15,12,10,10,10,8 per side @ 50,60,70,80,90,100
B Chin ups 10,10,9,8,8 @ BW
C Wide pronated grip seated cable rows 12,12,10,10 @ 135
D1 Close neutral grip pull downs 3X10 @ 135
D2 Kayak rows 3X6 per side @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band + 25 lbs
G Half supinated grip machine row drop set 15,10,10,10,10,15 @ 130,115,100,85,70,55
Workout:
5 minutes on treadmill
A Lying leg curls 5X20 @ 50
B Leg extensions 3X20 @ 90
C Hip adductor machine 3X20 @ 90
D Standing calf raises 3X20 @ 90
E Hip abductor machine 3X20 @ 50
F Lying ab machine 2X20
1/2 scoop Plazma
Pork chop
Steamed rice
Broccoli/cauliflower
Mac and cheese
Chips and hot sauce
Brownie