2/27/22
Lower assistance
Ab wheel
+55x8x6
RH
4x20
GHR
4x8
Band pulldown abs
Dbl MMx20x4
1 Like
2/28/22
Light bench
Bench press
195x8x3
Wide grip bench press
170x10x3
Narrow grip bench press
170x10x3
Lateral raise
7x15
Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10
1 Like
3/1/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20
OH BB extensions
50x30x3
1 Like
3/2/22
Lower assistance
Ab wheel
+55x8x6
RH
4x20
GHR
4x8
Oblique crunches
3x10
1 Like
3/3/22
Lower assistance
Band pulldown abs
Dbl MMx20x4
One leg calf press
4x10
Reverse calf press
4x12
3/4/22
Heavy bench
Bench press
240x3x3
Wide grip bench press
200x10x3
Narrow grip bench press
200x10x3
Lateral raise
7x15
Super set:
Cable back hand / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
1 Like
3/5/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x12
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
OH BB extension
50x40
1 Like
3/6/22
Max effort lower
Squats
+Top squat attachment
225/245/275/315/335/360x1
12" box
175x10x3
Ab wheel
+55x8x6
RH
4x20
Nordic leg curls
4x8
1 Like
3/7/22
Light bench
Bench press
200x6x3
Wide grip bench press
170x8x3
Narrow grip bench press
170x8x3
Lateral raise
7x15
Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10
1 Like
3/8/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20
OH BB extensions
50x33x3
1 Like
3/9/22
Max effort lower
4ā block deadlift
155/225/315/405/465/500/x1 540x0 540x0
455x4
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
Oblique crunches
4x10
1 Like
3/10/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
Band pulldown abs
M+MMx20x4
Calf press
4x10
Reverse calf press
4x10
1 Like
3/11/22
Heavy bench
Bench press
250x3x2
Wide grip bench press
205x8x3
Narrow grip bench press
205x8x3
Lateral raise
7x15
Super set:
Cable back hand / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
2 Likes
3/12/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x12
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x1
OH BB extension
50x50
1 Like
3/13/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x4
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
1 Like
3/14/22
Light bench
Bench press
205x6x3
Wide grip bench press
175x8x3
Narrow grip bench press
175x8x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10
1 Like
3/15/22
Upper assistance
Super set:
EZ press / Chin ups
2x10 / 2x8
Super set:
Tate press / Reverse BB row
2x10 / 2x8
Super set:
One arm Pushdown / Lateral pulldown
2x10 / 2x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x1
1 Like
3/16/22
Max effort lower
Band squats
+Top squat attachment
+Strong bands
225/245/260/285/315/340x1
12" box
165x10x3
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
Oblique crunches
4x10
1 Like
3/17/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
Suppine leg raise
3x20
Calf press
3x10
Reverse calf press
3x10
1 Like
3/18/22
Heavy bench
Bench press
220x3 230x1 240x3 250x1 260x3
Wide grip bench press
210x8x3
Narrow grip bench press
210x8x3
Lateral raise
7x15
Super set:
Cable back hand / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
1 Like