Sunday, February 20, 2011
3 Supersets:
DB Bench Press - 50lbs x 10
Chin-Ups x 10
3 sets Alternating - 30lbs, 25lbs, 20lbs
Bulgarian Split-Squats x 8
DB Curls + Arnold Press x 8
Freemotion Standing Crunches - 45lbs - x 30
Monday, February 21, 2011
Circuits - 10lb weights - x 2 (no rest, no rest):
Straight-Arm Sit-Ups x 10
Double Chest-Press Sit-Ups x 10
Medicine Ball Woodchopper Lunges (8lbs) x 10 each side
1L Deadlifts w/ Leg Raise x 10 each side
Runners x 50 (alternating)
Renegate Pushup/Rows x 10
Lunges w/ Shoulder Press & Leg Lift x 10 each side
DB Swings + Rotation x 10 each side
Mountain Climbers (on medicine ball) x 50
Side-Planks w/ Dip + Shoulder Press x 10 each side
Lateral “Sun” Raises + Calf Raise x 10
Uppercuts x 20 (alternating)
Wednesday, February 23, 2011
Drop Jumps (lower-hip level) - 3 x 5
Depth Jumps (shin-level) - 3 x 5
Split-Step-Up Jumps - 3 x 5 each side
Clap Push-Ups 5 x 5
Renegade Pushup-Rows - 15lbs - 3 x 10
Step-Ups - 20lbs each hand - 3 x 5
Bulgarian Split-Squats - 20lbs each hand - 3 x 5
Tibia Raises - 20lbs - 3 x 15
Chin-Ups x 12
Up-Down Freemotion Woodchoppers - 70lbs - x12
Down-Up Freemotion Woodchoppers - 70lbs - x12
Tuesday, March 1, 2011
2 Circuits (no rest, no rest) – 20lb DBs:
Dumbbell Push Press x20, x15
Goblet Squat x 20, x15
Single-Arm Dumbbell Swing x 10 each side, x8
Swiss Ball DB Bench Press x20, x15
Dumbbell Split-Squats x 10 each side, x8
Bent-Over Dumbbell Rows x20, x15
Dumbbell Side Lunges x20, x16 (alternating)
Mountain Climber x20, x16
Dumbbell Lunge and Rotation x20, x16 (alternating)
Renegade Pushups/Rows x20, x16
Wednesday, March 2, 2011
2 Circuits (no rest, minimum rest) - 10lb DBs:
Straight-Arm Sit-Ups x 10
Double Chest-Press Sit-Ups x10
Medicine Ball (15lbs) Woodchopper Lunges x10 each side
“Runners” x50
1-L Deadlifts x10 each side
Renegate Pushup/Rows x 10
Lunges w/ Shoulder Press & Leg Lift x10 each side
DB Swings + Rotation x10 each side
Mountain Climbers (on Medicine Ball) x50
Side-Planks + Shoulder Press (w/ Dip) x10 each side
Lateral “Sun” Raises + Calf Raise x10
Uppercuts (alternating) x20
Monday, March 7, 2011
DB Bench Press - 45x10, 50x9, 55x8
Chin-Ups - 3 x 10
ISOPress Incline Chest Press - 35s - 3 x 10
Alternating DB Curls - 25lbs - x20, x16
1H Freemotion Triceps Pressdowns - 25lbs - x20, x16
Freemotion Standing Crunches - 45lbs - 2 x 40
Tuesday, March 8, 2011
Jump Rope
Squats - bar x 7, 95 x 7, 115 x 7, 135 x 7
Bulgarian Split-Squats - 30lbs - 3 x 5
Freemotion Down-Up Woodchoppers - 80lbs - 1 x 10
Tuesday, March 15, 2011
3 Supersets:
Incline DB Bench Press - 35s x 10, 45s - 2 x 10
Chin-ups - 3 x 10
3 Supersets:
DB Bench Press - 45lbs - 3 x 8
1H Bent-Over DB Rows - 45lbs -3 x 8
Wednesday, March 16, 2011
Jump Rope - 2 x 100
Squats - bar x 7, 65 x 7, 95 x 7, 115 x 7, 135 x 7
Step-Ups - 30lbs each hand - 3 x 8 each side
Freemotion Down-Up Woodchoppers (slow) - 50lbs - 2 x 10
Freemotion Standing Crunches - 50lbs - 1 x 40
Sunday, March 20, 2011
DB Bench Press - 55lbs - 3 x 8
ISOPress Incline Bench Press - 35s - 3 x 10
3 Supersets - 55lbs (EZ-Bar):
Close-Grip Bench Presses - x20, x18, x16
Curls - 3 x 10
Monday, March 21, 2011
2 Circuits - 20lbs (no rest, no rest):
DB Push-Press x20
Goblet Squat x20
Mountain Climbers x20
Single-Arm DB Swings x10 each side
Swiss Ball Bench Press x20
DB Split-Squats x10 each side
Bent-Over DB Rows x20
DB Side-Lunges w/ Touch x20 (alternating)
Renegade Rows x20 (alternating)
Goblet Lunge & Rotation
Thursday, March 24, 2010
3 Circuits:
Jump Rope x100
Chin-Ups x8
1H Cable Rows - 70lbs - 3 x 10
Squats - 55 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 5
Tibia Raises - 10lbs - 3 x 10 each side
Freemotion Cable Curls - 2 Double Drop Sets - 50 x 12/10 + 30 x 10/8
Monday, March 28, 2011
Decline Bench Press - bar x 20, 95 x 10, 115 - 3 x 8
Supersets:
ISOPress Chest Press - 45s - 2 x 8
Planks
1H Freemotion Cable Chest-Press - 40lbs - 2 x 10 (slow)
Freemotion Cable Flyes - 15lbs - 2 x 10
Tuesday, April 26, 2011
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 3, 155 x 2
Pull-Ups (70 degree grip) - x7, 15lbs x 5, 25lbs x 5
1H DB Curls + Arnold Press - 2 Drop Sets - 25lbs x 10 + 15lbs x 8
Cable Crosses - 50lbs x 6, 40lbs x 8
2 Supersets:
Cable Face-Pulls (V-Rope) - 80lbs - x10
Triceps Pressdowns (High Pulley) - 60lbs - x15
Wednesday, April 27, 2011
Jump Rope
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 3
3 Circuits:
1-DB Squats - 50lbs x15
2H DB Swings - 50lbs x8
1L Ankles Raises - 5s x 15, 15s x 15, 20s x 15
Back Extensions - 10lbs - 1 x 10
Thursday, April 28, 2011
2x Circuit (no rest, minimal rest) - 10lb DBs:
Straight Arm Sit-Ups x10
Double Chest-Press Sit-Ups x10
Medicine Ball Woodchopper Lunges x10 each side (8lbs)
1L Deadlifts x10 each side
Runners x50 (alternating)
Renegade Pushup/Row x10
Lunghes w/ Shoulder Press & Leg-Lift x10 each side
DB Swings + Rotation x10 each side
Mountain Climbers (hands on medicine ball) x50
Side-Planks + Shoulder Press x10 each side
Lateral “Sun” Raises + Calf Raise x10
Uppercuts x20 (alternating)
Friday, May 6, 2011
Chin-Ups x5, 15lbs x 5, 20lbs x 5, 25lbs x 5, 35lbs x 3
Squats - bar x 5, 95 x 5, 135 x 5, 145 x 5, 155 x 5
Bench Press - 135 x 8, 145 x 3, 155 x 2
Monday, May 9, 2011
DB Bench Press - 30 x 5, 40 x 5, 50 x 5, 55 x 5, 60 x 5
1H DB Bench Press - 35lbs - 3 x 10 each side
Dips - 3 Drop Sets - 20lbs x 5 + x5
2 Supersets:
Triceps Pressdowns (V-Rope) (waist-level) - 60lbs x 12
Triceps Pressdowns (V-Rope) (top-level) - 60lbs x 5
Wednesday, May 11, 2011
Military Press - 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 8
1-Arm Cable Rows - 80lbs - 3 x 10 each side
Cable Shoulder-Press (facing away, shoulder level) - 40lbs x 10, 50lbs - 2 x 10
Cable Face-Pulls w/ External Rotation - 70lbs - 2 x 15
Thursday, May 12, 2011
2 Circuits - 25lb DBs:
DB Push Press x15
Goblet Squat x15
Single-Arm DB Swing x8 each side
Mountain Climbers (slow) x15
Swiss Ball DB Bench Press x15
Split-Squats x8 each side
Bent-Over DB Row x15
Goblet Side-Lunges x16 (alternating)
DB Pushups x15
Db Lunge & Rotation x16 (alternating)
Saturday, May 14, 2011
Bench Press - bar x 20, 95 x 7, 135 - 2 x 8
2 Supersets:
Incline Bench Press (slow) - 95lbs - x 8
Plate Curls - 10lbs - x30 (alternating)
Monday, May 16, 2011
3 Circuits (no rest, no rest) - 20lb DBs:
Push-Press x10
Goblet Squats x10
1H DB Swings x5 each side
Swiss Ball Bench Press x10
Split-Squats x5 each side
Arnold Press x10
Side Lunges x10 (alternating)
Bent-Over Rows x10
Lunge w/ Rotation x10 (alternating)
Renegade Rows x10 (alternating)
Wednesday, May 18, 2011
Incline DB Bench Press - 30 x 10, 40 x 10, 45 x 10
DB Bench Press - 45 x 10, 50 x 10
Cross-Cable Flyes - 40lbs - 3 x 8
Arnold Presses - 30lbs - 3 x 10
Thursday, May 19, 2011
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 5
Chin-Ups - 20lbs - 3 x 6
1-DB Squats - 60lbs - 3 x 15
2 Supersets:
Shrugs - 50lbs - x10 each side
Overhead Shrugs - 10lbs - x10 each side
2 Supersets:
Back Extensions - 10lbs x10
Crunches - 10lbs x10
Monday, May 23, 2011
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 x 4, 155 x 3
ISOPress Chest Press - 45s x 10, 50s x 10, 55s x 10
Running - 1 mile - 7:30
Wednesday, May 25, 2011
Jump Rope - 2 x 100
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 5
3 Supersets:
Walking Lunges x16
Freemotion Down-Up Woodchoppers - 70lbs - x10 each side
Back Extensions - 10lbs - 2 x 10
Friday, May 27, 2011
Incline DB Bench Press - 30 x 10, 40 x 10, 45 x 10, 50 x 8
3 Supersets (30s rest):
Barbell Curls - 60lbs - x10, x8, x6
Military Press - 60lbs - x10, x8, x6
External Rotations - 15lbs - 2 x 10
Uppercut Shoulder Raises - 15lbs - 2 x 12
1H DB Shrugs - 50lbs - 2 x 10
Wednesday, June 1, 2011
2xCircuit (minimum rest) - 30lb DBs:
DB Push Press x14
Goblet Squats x14
Single-Arm DB Swings x7 each side
SB DB Bench Presses x14
DB Split-Squats x7 each side
Bent-Over DB Rows x14
Goblet Side-Lunges x14 (alternating)
DB Pushups x14
Goblet Lunge w/ Rotation x14 (alternating)
3xSupersets:
Swiss Ball Crunches (legs under DBs) - x40, x30, x20
SB Leg Curls + Raises - x10, x10, x10