103017

103017

1) Romanian Deadlifts - 3 x 6-8
2)Leg Press - 3 x 10-12
3) Seated Leg Curls - 3 x 8-10
4) Calf Raises - 4 x 6-8

Hanging Leg Raises - 3 x 20 with holds

102717

102717 - Friday

1) Pull-Ups - 3 x 6-8 (Weighted)
2) Barbell Shoulder Press - 3 x 6-8
3) Seated Cable Rows - 3 x 8-10
4) Dumbbells Bench Press - 3 x 8-10
5) DB Flyes - 2 x 10-15
6) Barbell Curls - 3 x 10-12
7) Skull Crushers - 2 x 12-15

Decline Sit Ups

102617

102617 - Thursday

1) Squats - 3 x 6-8
2) Split Squats - 3 x 8-10
3) Lying Leg Curls - 3 x 10-12
4) Seated Calf Raises - 4 x 10-15

Hanging Leg Raises - 3 x MAX

102417

102417 - Tuesday

1) Bench Press - 3 x 6-8
2) Chest Supported Rows - 3 x 6-8
3) Incline DB press - 3 x 8-10
4) Lat Pulldowns - 3 x 8-10
5) Lat Raises - 2 x 10-15
6) Triceps pushdowns - 3 x 10-12
7) Db Curls - 2 x 12-15

Hanging Leg Raises

102317

102317

Lower Body Split Day 1

1) Romanian Deadlifts - 3 x 6-8
2)Leg Press - 3 x 10-12
3) Seated Leg Curls - 3 x 8-10
4) Calf Raises - 4 x 6-8

Hanging Leg Raises - 3 x 20 with holds

102017

102017

Performance Work
Incline DB Bench Press - 2 x 10
Barbell shoulder Press - 2 x 8
DB Flat bench neutral grip - 1 x 8
DB Alternating Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Back Extensions - 2 x 20
Pullovers - 2 x 15-20

101917

101917
Thursday


Performance Work
BackSquats - 2 x 20
Good Mornings - 2 x 12
Chin ups - 2 x Failure
Cable Row (Wide) - 1 x 12

Pump Work
Incline Flyes - 3 x 20
Front Raises - 2 x 15-20
Hammer Curls - 2 x 20
OverHead DB press - 2 x 20

Hanging Leg Raises
10 minutes on elliptical 

101717

101717

Performance Work
HammerStrength Chest Press - 2 x 10
DB Arnold Press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls Seated - 2 x 20
Lat Straight arm pulldown - 2 x 20

Hanging Leg Raises

101617

101617

Performance Work
Leg press - 2 x 15
RDL - 2 x 12
Wide Grip pulldown - 2 x 12
Chest Supported Row -  1 x 10

Pump Work
Flye Machine - 3 x 15
DB Lat Raise - 3 x 15
BB Curls - 2 x 20
Triceps pushdowns - 2 x 20

Hanging Leg Raises

101217

101217

Performance Work
BackSquats - 2 x 20
Good Mornings - 2 x 12
Chin ups - 2 x Failure
Cable Row (Wide) - 1 x 12

Pump Work
Incline Flyes - 3 x 20
Front Raises - 2 x 15-20
Hammer Curls - 2 x 20
OverHead DB press - 2 x 20

Hanging Leg Raises
10 minutes on elliptical 

101017

101017

Performance Work
Hammer strength chest press - 2 x 10
DB shoulder press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls - 2 x 20
Straight Arm Pull down - 2 x 20

Planks 3 x 60 seconds
Leg Raises

10 minutes on the elliptical

100917

100917

Performance Work
Leg press - 2 x 15
RDL - 2 x 12
Wide Grip pulldown - 2 x 12
Chest Supported Row -  1 x 10

Pump Work
Flye Machine - 3 x 15
DB Lat Raise - 3 x 15
BB Curls - 2 x 20
Triceps pushdowns - 2 x 20

Hanging Leg Raises

100617

100617

Performance Work
Incline DB Bench Press - 2 x 10
Barbell shoulder Press - 2 x 8
DB Flat bench neutral grip - 1 x 8
DB Alternating Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curl - 2 x 20
Pullovers - 2 x 15-20

100517

100517

Performance Work
BackSquats - 1 x 20
Good Mornings - 2 x 20
Chin ups - 2 x Failure
Cable Row (Wide) - 1 x 12

Pump Work
Incline Flyes - 2 x 20
Front Raises - 2 x 15-20
Hammer Curls - 2 x 20
OverHead DB press - 2 x 20

100317

100317

Performance Work
HammerStrength Chest Press - 2 x 10
DB Shoulder Press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls Seated - 2 x 20
Lat Straight arm pulldown - 2 x 20

Hanging Leg Raises

100217

Monday 100217

Performance Work
Leg Press - 2 x 20
DB RDL - 2 x 12
Wide Grip Lat Pull down - 2 x 10
Chest Supported row - 1 x 15

Pump Work
Flye Machine - 2 x 15
Low Cable lat raise - 2 x 20
Rope Curl - 2 x 20
Tricep pushdowns - 2 x 20