• Upper Push
  • Push up, 20 + 3, over 6 then + 2, 3, bw
  • Diamond push up, 12 + 2, none, 3, bw
  • Dips, 6 + 2, over 6 then + 2, 3, bw
  • Bench press, 8 to 12, 40 + 5, 4
  • Inclined bench press, 6 to 10, 30 + 5, 4
  • Dumbbell bench press, 8 to 12, 16 + 2, 3
  • Tricep pushdown, 6 to 10, 16 + 4, 3
  • Overhead tricep extension, 8 to 10, 6 + 2, 3
  • Dumbbell skull crusher, 8 to 10, 8 + 2, 3
  • Overhead dumbbell press, 6 to 10, 8 + 2, 3
  • Overhead barbell press, 6 to 12, 20 + 2, 3
  • Dumbbell pullover, 8 to 12, 14 + 2, 3
  • Landmine press, 8 to 12, 5 + 2.5, 3
  • Side delt raise, 10 to 14, 4 + 2, 3
  • Chest-fly, 8 to 10, 20 + 4, 3
  • Dumbbell lateral raise, 10 to 14, 4 + 2, 3
  • Dumbbell front raise, 10 to 14, 4 + 2, 3
  • Barbell / Dumbbell shrug, 10 to 14, 10 + 4, 3
  • Push up plank, 20 + 4, none, 3, bw
• Upper Pull
  • Pull ups tight grip, 6 + 1, over 6 then + 2, 3, bw
  • Pull ups wide grip, 6 + 1, over 6 then + 2, 3, bw
  • Chin ups, 8 + 1, over 6 then + 2, 3, bw
  • Commando pull ups, 6 + 1, over 6 then + 2, 3, bw
  • Lat pulldown, 8 to 12, 45 + 5, 3
  • Seated cable rows, 8 to 12, 30 + 5, 4
  • Romanian deadlifts, 8 to 12, 30 + 10, 4
  • Dumbbell bicep curls, 8 to 10, 8 + 2, 3
  • Barbell bicep curl, 8 to 10, 18 + 4, 3
  • Reverse butterfly, 8 to 12, 20 + 5, 3
  • T-bar rows, 8 to 12, 30 + 10, 3
  • Inverted rows, 8 + 2, none, 3, bw
  • Preacher curls, 8 to 10, 14 + 4, 3
  • Cable curls, 6 to 10, 6 + 2, 3
• Core Abs
  • Leg lever, 20 + 5, none, 3, bw
  • Bicycle crunches, 30 + 10, none, 3, bw
  • Hollow man, 35 + 5 seconds, none, 3, bw
  • Low plank, 60 + 10 seconds, none, 3, bw
  • Low plank twist, 30 + 6, none, 3, bw
  • Jack knife crunches, 20 + 5, none, 3, bw
  • High plank knee cross, 40 + 10, none, 3, bw
  • High plank double knee, 30 + 10, none, 3, bw
  • Side plank dips, 40 + 8, none, 3, bw
  • Side plank twists, 30 + 4, none, 3, bw
  • Starfish crunches, 30 + 5, none, 3, bw
  • Russian twists, 40 + 10, none, 3, bw
  • Windshield wipers, 20 + 5, none, 3, bw
  • Crunches, 30 + 10, none, 3, bw
  • Knee tuck, 25 + 10, none, 3, bw
  • Glute Bridge, 30 + 5, none, 3, bw
  • Heel touches, 30 + 10, none, 3, bw
  • Side extensions, 10 to 14, 5 + 5, 3, none, 3, bw
  • Crunches, 10 to 14, 35 + 10, 3, none, 3, bw
  • Dead bug, 30 + 10, none, 3, bw
  • Flutter kicks, 35 + 5 seconds, none, 3, bw
  • Reverse crunches, 30 + 5, none, 3, bw
  • Knee tuck, 30 + 5, none, 3, bw
  • Scissor kicks, 35 + 5 seconds, none, 3, bw
  • Pallof press, 10 + 2, none, 3, bw
  • Cable rotations (Woodchoppers), 10 to 12, 14 + 2, 3
• Core Back
  • Superman pull, 15 + 5, none, 3, bw
  • Superman, 20 + 5, none, 3, bw
  • Hyperextensions, 10 to 14, 5 + 5, 4
  • Bird dog, 30 + 10, none, 3, bw
  • Swimmers, 30 seconds + 10, none, 3, bw
  • V to W, 20 + 5, none, 3, bw
  • Romanian deadlifts, 8 to 12, 30 + 10, 4
  • Seated back extensions, 8 to 12, 20 + 5, 4
  • Kettlebell swings, 10 to 14, 8 + 4, 3
  • Renegade rows, 8 to 12, 6 + 2, 3
• Legs
  • Leg press, 8 to 10, 70 + 10, 4
  • Inclined leg press, 10 to 12, 55 + 10, 4
  • Weighted Squats, 12, 30 + 5, 3
  • Leg extensions, 10 to 12, 40 + 5, 4
  • Leg curl (sitting), 10 to 12, 30 + 5, 4
  • Leg curl (laid down), 10 to 12, 35 + 5, 4
  • Adductor, 12 to 14, 80 + 5, 3
  • Abductor, 12 to 14, 70 + 5, 3
  • Calve press, 10 to 12, 55 + 10, 3
  • Single leg glute bridges, 40 + 6, none, 3, bw
  • Squat jumps, 20 + 5, none, 3, bw
  • Step ups w/ calve press, 30 + 6, none, 3, bw
  • Lunges, 30 + 6, none, 3, bw
  • Back lunges, 30 + 6, none, 3, bw
  • Side lunges, 30 + 6, none, 3, bw
  • Sumo squats, 20 + 5, none, 3, bw
  • Squats, 20 + 5, none, 3, bw
  • Box jumps, 10, 60 + 10, 4, bw
  • Bulgarian split squats, 8 to 12, 10 + 4, 3
  • Calf raises, 20 + 5, none, 3, bw

2023-11

2023-12

PRs