Legs

11/06/15

Dynamic Warmup

Squat (135) 10, (225) 10, (275) 10, (315) 3 x 10

superset
Leg Press  4 x 15
Single Leg Extensions 4 x 10
---

Prone Curls 4 x 10

11/05/15 - Pulling & Arms

11/05/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (225) 2

Situps x 40 + Pullups x 10 + Chinups x 10
Situps x 30 + Pullups x 8 + Chinups x 7
Situps x 20 + Pullups x 5 + Chinups x 5
Situps x 10 + Pullups x 5

4 sets
Cable Curls
Rope Press Downs
---

Hammer Curls
Single Arm Overhead DB Extension

Upper, Lower Push

11/04/15

Dynamic Warmup

Squat (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, 3, (315) 3

5 rounds
Bench Press (185-205) x 10
Goblet Squat (75-100) x 12
---

3 rounds
Shoulder Press (95) x 10 + Lunge x 10 + Push Press x 10 + Lunge x 10 
Leg Extensions x 10

Legs

11/03/15

Dynamic Warmup

Monster Walk 30'

4 rounds
Goblet Squat x 20
Extensions x 15
---

Monster Walk 30'

3 rounds
Weighted Lunges x 20
Prone Curls x 15
---

superset
Standing Calf Raise
Seated Calf Raise

Pull & Press Complex & Back

11/03/15


10 rounds
Deadlift (205) + Clean + Front Squat + Jerk
---

7 rounds
Cable Rows
Pulldowns
---

6 rounds
Dips x 10
Straight Arm Rope Pulldowns x 10
Single Arm Cable Curl x 10
---

Legs

10/29/15

Dynamic Warmup

Squat (135, 225, 275, 315, 365, 405) x 5
Leg Press  3 x 20

superset x 4
Extensions
Prone Curls

Arms

10/29/15

supersets x 4
Cable Curls
Rope Pressdown
---
Incline DB Curl
Single Arm Overhead DB Extension
---
Hammer Curl
Pressdown
---
Machine Curl
Machine Triceps Press
---

6 rounds
Chinup x 5
Pushup x 5