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
Friday, June 3, 2011
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 5, 155 x 2
3 Supersets:
Chin-Ups - 20lbs - x5
1-Arm Arnold Presses - 30lbs - x10, x9, x8 each side
2 Supersets:
1H Freemotion Cable Curls - Drop Set - 50lbs x 10 + 30lbs x 8
1H Freemotion Triceps Extensions - 40lbs - x12
Monday, June 6, 2011
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 - 5 x 3
Incline DB Bench Press - 40lbs - 2 x 10
External Rotations - 20lbs - 2 x 10
Circuit (“Medicine Ball 200”) - 4lb medicine ball
- Big Circles
- Woodchopper
- Standing Russian Twist
- Squat to Press
- Medicine-Ball Situp
- Rocky Solo
- Toe Touch
- 45-Degree Twist
- Suitcase Crunch
- Diagonal Crunch
Tuesday, June 7, 2011
4 Circuits (minimal rest) - 30lbs DBs:
Straight-Leg Deadlifts - x12, x10, x8, x6
Thrusters (Push-Press w/ parallel squat) - x12, x10, x8, x6
Bent-Over DB Rows - x12, x10, x8, x6
Squat Thrusts (burpees w/ DBs) - x12, x10, x8, x6
SB Leg Curls + Glute Activation - 3 x 10
Friday, June 10, 2011
Chin-Ups (chest touches bar) - x8, x7
Pull-Ups (chest touches bar) - x8, x7
1H Cable Rows - 80lbs - 3 x 8
ISOPress Lat Pull-Downs - 45s - 3 x 10
Alternating Preacher Curls - 25lbs - 3 x 14
Sunday, June 12, 2011
Boxing - 2 Circuits (regular, southpaw):
Jab-Cross x30
Jab-Cross-Hook x25
Jab-Cross-Hook-Uppercut x20
Wednesday, June 15, 2011
Bench Press - 95 x 7, 135 x 5, 135 x 10, 145 x 3, 155 x 2
Squats - bar x 5, 95 x 5, 135 5, 155 x 5, 165 x 5
Chin-Ups (chest to bar) - x4, x8
Circuit (“Medicine Ball 180”) - 4lb medicine ball
- Big Circles
- Woodchopper
- Standing Russian Twist
- Squat to Press
- Medicine-Ball Situp
- Rocky Solo
- Toe Touch
- 45-Degree Twist
- Suitcase Crunch
Friday, June 17, 2011
4 Circuits (minimal rest) - 30lbs DBs:
Straight-Leg Deadlifts - x12, x10, x8, x6
Thrusters (Push-Press w/ parallel squat) - x12, x10, x8, x6
Bent-Over DB Rows - x12, x10, x8, x6
Squat Thrusts (burpees w/ DBs) - x12, x10, x8, x6
3 Supersets:
SB Hip Raise + Leg Curls x 10
SB Crunches (feet under DBs) x30
Tuesday, June 21, 2011
Chin-Ups (chest to bar) x5, x9
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 5
Bench Press - bar x 20, 95 x 7, 135 x 10, 145 x 3, 155 x 1
Chin-Ups (chest to bar) x9
Wednesday, June 22, 2011
2 Circuits - 10lb DBs:
Straight-Arm Sit-Ups x10
Double Chest-Press Sit-Ups x10
DB Woodchopper Lunges x10 (each side)
1-L Deadlifts with Leg Raise x10 (each side)
Runners x 50
Renegade Pushup/Rows x10 (alternating)
Pushup Front Raises x10 (alternating)
Lunges w/ Shoulder-Press & Leg Lift x10 (each side)
1 DB Swings + Rotation x10 (each side)
Mountain Climbers (on Medicine Ball) x50
Side-Planks + Should Press x10 (each side)
Lateral Sun Raises + Calf Raise x10
Uppercuts x20 (alternating)
Thursday, June 30, 2011
Chin-Ups (chest-to-bar) x5, x9
Pull-Ups (chest-to-bar) x8
Pull-Ups (parallel-grip, chest-to-bar) x5
ISOPress Pull-Downs - 45s x 10, 50s x 10, 55s x 10
1H Cable Rows - 80lbs - 3 x 8
Face-Pulls + External Extension (V-Rope) - 70lsb - 2 x 15
DB Curls - 1 Drop Set - 25lbs x 10 + 15lbs x 10
Friday, July 1, 2011
Alternating:
1/4 Jump Squats w/ Reset - 45lbs - 2 x 4
Pause (3s) at Bottom Jump Squats - 45lbs - 2 x 4
Squats (to bench 1" above parallel)
135 x 5, 155 x 5, 185 x 5, 205 x 5, 215 x 5
Leg Raises & Pikes - 2 x 15