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5 45lb deadlifts (warm up) 5 70lb barbell deadlifts 5 80lb barbell deadlifts 5 90lb barbell deadlifts 5 110lb barbell deadlifts 4 sets 10 inverted rows (on TRX) 10 40lb lat pull down 10 hip raises 10 swiss ball roll outs 10 mini pull ups 10 SLDL ? 3 sets 10 8lb medicine ball slams 10 40lb...

BENCH PRESS 3X5 90% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY 15 reps, 4 rounds KB Swings Hip Thrusts TRX Rows 30 sec plank -- BACK SQUATS AT 3X5 90%1RM...

Basically did the same sets as last week, but increased the number of sets this time: BENCH PRESS 5X5 85% 1RM ACCESSORIES: OVERHEAD PRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY Did core...

Basically did the same sets as last week, but increased the number of sets this time: BENCH PRESS 5X5 85% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM (as my presses are relatively weaker) 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS...

BENCH PRESS 3X5 85% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM (as my presses are relatively weaker) 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY -- BACK SQUATS AT 3X5 85%1RM ACCESSORIES: 4 SETS OF...

3 sets 5 oly bar cleans 30 sec plank 4 sets 12 hip thrusts 10 TRX push ups 4 sets 10 TRX inverted rows 10lb kb step ups, 10 ea side 35lb suitcase carry walk 1500 strides elliptical

Tabata 20 seconds working, 10 seconds rest 8 stations: Muay Thai kicks Elbow planks Plated push press Band rows Ball slams Medicine ball jacks

3x5 deadlifts4x6 front squats3x5 assisted chin ups3x10 bent over row3x10 lat pulldown3x10 seated cable rows3x10 single arm db row?Circuit:5 rounds20 squat jumps15 ball slams10 renegade rows5 burpees?5x5 bench press3x10 db press3x10 inclined db flye3x10 triceps rope push down3x10 overhead triceps...

5x5 deadlift at 85% 1RM Accessory: 4x8 barbell front squat 4x12 leg press 4x12 lying leg curl 4x12 leg extension 4x12 calf raises 15 minutes incline treadmill walk ? 5x5 bench press @ 90% 1RM Accessory: 4x8 high rack lock outs 4x12 db press 4x12 db flyes 4x12 lateral side raises 4x12...

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Overhead Press 3x3 High rack lockouts - 3x8 Face pulls - 4x10 Triceps pushdown - 4x10 Overhead triceps extension - 4x10 Side lateral raise - 4x10 Shoulder press - 4x10 4 sets 5 ea side lateral wall balls 12 kb swings 15 ball slams

3 sets 10 8lb medicine ball slams 10 40lb suspension rows (ea side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill ? 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10...

Deadlift 5x5 185lbs Front squats 4x6 65lbs Leg press 3x12 200lbs Leg extension 3x12 80lbs Lying leg curls 3x12 80lbs Metabolic: 15 minutes spin 3 rounds 12 kb swings 10 inverted rows 8 burpees ? Bench 5x5 85lbs Db press 3x12 30lbs Db flys 3x12 40lbs Metabolic: 15 minutes...

3 rounds 30 rope slams 30 ball slams 30 goblet squats 1 minute plank 20 minutes spin ? Bench 5x5 60lbs accessory: 4x10 chest press 4x10 incline db chest press 4x10 incline flys 15 mins treadmill ? back squats 5x5 80lbs 4x10 db Romanian deadlifts 4x10 goblet squats 4x10 reverse...

3x12 20lb straight bar bent over rows 200 counts jump rope 5 minutes HIIT on stationary bike 3 rounds 15 15lb single arm kettlebell swing to press 15 20lb ball slam 15 20lb kettlebell swing -- 3x10 15lb single arm bent over db rows 3x15 30lb seated two-arm cable lat pull down 3x15 20lb seated...

? 3 rounds 8 135lb barbell deadlift 6 burpees 10 20lb kettlebell swing 10 15lb kettlebell snatch ? Abs: 2x30 sec plank 3x20 heel touches 3x15 bicycle crunches 3x15 mountain climb ? 5 sets 10 ball throws, 15lbs 40 sec plank 4 sets 12 hip thrusts 12 10lb db push press 3 sets 12 SDL...

Hi everyone. Here's my workouts for the past week: 4 rounds 10 5m back&forth run, tapping the ground after each rep 20 sec mountain climbers no rest in between 4 sets 8lb squats to wall balls 5 each leg, lunge with 5lb lateral raise 10 sit up to hip up 4 sets 10 squat thrust 12 trx...

RDL 8 bar weight warm up working: 8 95lb 2x8 115lb 8 130lbs, strapped goblet squats 4x12 20/25lbs accessory: leg curl leg extensions 4x12 60lb -- 4 rounds 10 5m back&forth run, tapping the ground after each rep 20 sec mountain climbers no rest in between 4 sets 8lb squats to wall balls 5...

5 sets 8 ea side, lateral wall balls 30 second elbow plank 3 sets 10 side to side ball slam 10 renegade rows, 10lbs 35lb kb farmer's walk 3 sets 10 squat to wall balls 12 25lb kb swing 10 TRX inverted row5 sets 8 ea side, lateral wall balls 30 second elbow plank 3 sets 10 side to side ball...

4 rounds 10 5m back&forth run, tapping the ground after each rep 20 sec mountain climbers no rest in between 4 sets 8lb squats to wall balls 5 each leg, lunge with 5lb lateral raise 10 sit up to hip up 4 sets 10 squat thrust 12 trx inverted row 30lb farmer's walk 15 minute jog on the...