January 29, 2020

WEDNESDAY  5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 12r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 135 lbs x 12r
Kettlebell 1 arm Row – 24 kg x 10r each side
Walking Lunge – 8 lbs vest x 12r each leg
Hanging Leg Raise (Abs) x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 30 lbs DBs x 12r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 5R/5L
Landmine oblique twist – 25 lbs plate x 8r each side

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

January 15, 2020

WEDNESDAY 5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)

Hypertrophy Circuit A (3 Rounds)
DB Bench Press – 50 lbs DBs x 12r
Barbell bent Row – 100 lbs x 10r
Walking Lunge – body weight x 12r each leg
Hanging Leg Raise  x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 35 lbs DBs x 10r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 6R/6L
Landmine oblique twist – 25 lbs plate x 8r each side

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

November 20, 2019

WEDNESDAY 5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 6r x 3s
(135 lbs x 8r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 32 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 10r
Barbell Tricep (skull crushers) – 70 lbs x 10r

November 13, 2019

WEDNESDAY 4:30PM

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 165 lbs x 6r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

November 6, 2019

WEDNESDAY 5:30PM

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 160 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

October 30, 2019

WEDNESDAY 1200 PM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 28 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 125 lbs x 6r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r (+ 40 lbs vest)

Restorative Circuit (2 Rounds)
Barbell Curl – 75 lbs x 12r
Barbell Tricep (skull crushers) – 75 lbs x 12r

NOTE

AM Body Weight – 175 lbs @ 13% Body Fat