Mon Tue Wed Thu Fri Sat Sun

27

  • Reverse Grip Lat Pull Down 16-17-18
  • Dumbell Pullover 10-11-12
  • Barbell Bent Over Row 16-17-18
  • Barbell Shrug 3x20
  • Seated Calf Raise 3x30
  • Kettlebell Russian Twist : 300 Reps for Time
  • Inverted Rows : 3x20
  • Stationary Bike 6.21 mi TT
  • Back Squat 10-8-5-10-10-10
  • Hex Bar Deadlift 8-8-8-8-8
  • Tempo Romanian Deadlift 2x15
  • Weighted Plank Hold 2x60

28

  • Bench Press 10-10-10-10-10
  • Band Pull Aparts : 5x Max Rep
  • Incline Bench Press 10-10-10-10-10
  • Chin Ups : 3x Max Rep
  • Strict Press 3x15
  • Bent Over Barbell Row 3x12
  • Bench Press (Decline) 3x20
  • Decline Dumbbell Fly 3x20
  • Pec Fly 20-20-20
  • Hanging Leg Raises : 3x Max Rep

29

  • Weigh In
  • Leg Curl 20-20-20
  • Stiff Legged Deadlift 1x20
  • Hack Squat 1x20
  • Leg Press 3x20

30

  • Front Squat 6-6-8-8-8
  • Bench Press From Pins (10 In.) 8-8-8-8-8
  • Band Pull Aparts : 5x Max Rep
  • Deadlift : 6-6-6-6-6
  • Chipper: Crunches, Toe Touch Sit-ups, Bicycle Crunches, and 3 more
  • Strict Press : 10-10-10
  • Pull-ups : 3x Max Rep
  • Tricep Push Down (Bar) 20-20-20
  • Dips : 3x Max Rep
  • Dumbbell Overhead Tricep Extension 20-20-20
  • Bicep Curl Machine 20-20-20
  • Alternating Dumbbell Bicep Curl 20-20-20
  • 21's Bicep Curl 21-21-21
  • Calf Press Plate 20-20-20

31

  • Single Arm Standing Db Press 20-20-20
  • Rear Delt Raise 20-20-20
  • Front Shoulder Dumbbell Raise 20-20-20
  • Lateral Shoulder Dumbbell Raise 20-20-20
  • Incline Sit Ups : 3x Max Rep
  • Kettlebell Russian Twist : 300 Reps for Time
  • Back Squat 10-6-6-6-6-6-6
  • Band Pull Aparts : 5x Max Rep
  • Bench Press (3 Sec Pause At The Chest Position) 10-6-4-6
  • Incline Bench Press 10-10-10
  • Pull-ups : 3x Max Rep
  • Strict Press : 10-10-10
  • Bent Over Barbell Row 10-10-10

Aug | 1

2

3

  • Back Squat 10-10-10-5-5-10-10-10
  • Hex Bar Deadlift 8-8-8-8-8
  • Reverse Grip Bent Over Row 10-10-10
  • Lat Pull Down 15-15-15
  • Single Arm Dumbbell Row : 12-12-12
  • Seated Cable Row 15-15-15
  • Seated Calf Raise : 30-30-30

4

  • Dumbbell Bench Press : 15-15-15
  • Bench Press (Decline) 15-15-15
  • Seated Cable Flye 10-10-10
  • Incline Sit Ups : 3x Max Rep
  • 3 RFT: Crunches, Toe Touch Sit-ups, Hanging Leg Raises, and 3 more
  • Tempo Bench Press 10-10-10-10-10
  • Pec Fly 15-15-15
  • Incline Bench Press 10-5-10-10-10

5

  • Leg Extension Machine 20-20-20
  • Leg Curl 15-15-15
  • Military Press 10-5-12-13-15
  • Bent Over Barbell Row 3x12

6

  • Front Squat 10-10-7-7-7-7
  • Bench Press From Pin 10-7-7-7-7
  • Deadlift 10-5-5-5-5-5-5
  • Pull-ups : 3x12
  • Strict Press 10-10-10-10

7

  • Cable Rear Delt Fly 35-35-35
  • Dumbbell Rear Delt Fly 1x35
  • Behind-the-Neck Strict Press 3x35
  • Bus Drivers : 3x35
  • Shrug 1x35
  • Chipper: Hanging Leg Raises, Ab Crunch Machines, Crunches, and 3 more

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31

Sep | 1

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