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WEEK 105:

10/12: CHELTS (chest/delts)

1. Bench 

  •  1 x 3 Top set (work up to a heavy triple top set)
  •  2 x 3 at 90% of your triple top set
  •  2 x 6 at 75% of you 1 rep max

2. SS* DB Incline Bench / DB Reverse Incline Y-Raise / DB Reverse  Incline T or Lateral Raise

  •  4 x 6-8
  •  4 x 10 
  •  4 x 10 

3. SS* Reverse Cable Rear Delt Fly / Cable chest fly

  •  4 x 10-12
  •  4 x 10-12

NOTE: Position the pulleys up above your head as if doing decline flys.  I leave the handles on, but I do not use the handle for the reverse flys.  I then flip around and do cable flys stopping out in front of chest.

4. SS* Incline cable fly / Decline pushup (feet up)

  •  4 x 10-12
  •  4 x fail (10-12)

5. SS* DB Standing Shoulder Press / DB Lateral Raise

  •  4 x 6-8
  •  4 x 10-12 (last two sets with drop set)

10/13: BACK

1. TS* Seated Bent Over DB Reverse Fly / Seated Bentover DB Wide Row / Rope Facepull on Lat Pulldown

  •  4 x 10-12
  •  4 x 8-10
  •  4 x 10-12

NOTE: Just bring 2 dumbbells over to the lat pulldown.  You can just sit backwards to do the reverse fly and wide row.  I use the same weight for both.

2. Bentover DB or Barbell Row

  •  4 x 12/10/8/6 drop 10

3. Single Arm Chest Supported Machine Mid Row

  •  4 x 8-10

NOTE: If you do not have a machine mid row you can do this on the seated cable row.

4. SS* Wide Front Lat Pulldown / Behind the Neck Wide Lat Pulldown / Reverse Grip Lat Pulldown 

  •  4 x 12/10/8/8
  •  4 x 8-10
  •  4 x 8-10

NOTE: Drop weight accordingly for each switch of hand position.

5. TS* Straight Arm Pulldown (with Rope) / High Pulley Underhand Row / Cable Rope Upright Row

  •  4 x 10-12
  •  4 x 8-10
  •  4 x 8-10

NOTE: Using Rope for all 3 exercises.  You are going from straight arm, to a high pulley underhand row.  Fro the Underhand row, you rotate the wrist so palms face up and you are pulling under your chest.  You then will move the pulley to the lost position for the upright row.  You will be pulling at more of an angle instead of straight up.

10/14: LEGS

1. Squat

  •  1 x 3 Top set (work up to a heavy triple top set)
  •  2 x 3 at 90% of your triple top set
  •  2 x 6 at 75% of you 1 rep max

NOTE: Same thing we did with bench on Monday.  Work up to a 3 rep max and then take 90% for the second two sets.  Then 2 x6 at 75% of a 1RM

2. SS* Reverse Hack Squat / DB RDL’s (Toes Elevated)

  •  4 x 12/10/8/ 8 drop 10-12 (3/4 reps)
  •  4 x 12-15

NOTE: If you do not have a hack squat, V-Squat or Power Squat machine you can do Landmine Squats.  So for the last set of Hack Reverse Hack Squats, basically you are doing Heavy FULL RANGE Reverse Hack Squat, then DROP the weight by 40-50% and you do 3/4 reps for about 10-12 or failure. The 3/4 rep you aren’t extending fully, you keep constant tension on your butt and hamstrings.

3. SS* Close Stance High Bar Squat (heel elevated ) / Hover Lunge Jumps

  •  4 x 8-10
  •  4 x 30 sec

NOTE: Just like jumping lunges except you aren't jumping up high, you stay in that hover lunge stance and just switch legs.

4. Leg Extension (3/4 rep)

  •  10 x 10 (10-15 sec rest between each)

NOTE: I put together two things most people are familiar with: leg extensions and German Volume Training, which is basically 10 sets of 10 reps for a total of 100 reps. But, I also threw in a brutal twist. You only get 10 seconds of rest between sets (maximum of 15 secs)

Leg extensions are a basic quad exercise, but doing them for 100 reps with hardly any rest will leave your lungs burning and your quads wondering what hit them. While you're going through the reps, you're going to hurt. Power through and keep the rest to an honest 10 seconds—not a slow 10-count that takes 30 seconds.

These are also only 3/4 rep, so you will do the top 3/4 of the rep.

5. Seated Leg Curl

  •  10 x 10 (10 sec rest between each)

NOTE: Same as the Extensions



  • Dynamic Stetching
  • 1000m row OR 1/2 mile Run (light)

Metcon: 10-9-8-7-6-5-4-3-2-1

Reps for Time:

  • Power Cleans
  • Front Squats
  • Toes to Bar
  • Run (200 meters after each round)

Suggest Weights: (malle/female- 135 / 95)

NOTES: Do 10 reps of cleans, front squats and toes to bar. Then Run 100 meteres after every round.  then do 9 reps of each and run 100 meters…etc.

If you do not have a treadmill, you can Row or Bike, or just jumping jacks for about 45 sec.

10/17: LEGS

Warm-Up (Glute Activation): 3 rounds 20 of each

  •  Banded Lateral Walks/Squats  (5 left /5 right, 5 squats….)
  •  Banded Frog Reverse Hypers
  •  Banded Glute Bridge Abductions

NOTE: Use a booty band, a hip circle or resistance looped just above your knees.  We are gonna activate out glutes first and fire them up for the rest of your workout. You should rip through this fast with not much rest between rounds. This should not take more than 10 minutes of your time. Just a warmup.

1. Pause Squat

  •  3 x warmups
  •  4 x 6 @ (65-70% of 1 RM)

NOTE: Pause Squats you are doing a 2-3 sec eccentric down, then HOLDING at the bottom of your squat for a 2 Mississippi Count.  Its important to really stay tight in that hold.  Do not relax, this is where you should be tighten up everything.  Then explode up for a 1 second concentric.

2.  Defecit Sumo Deads

  •  4 x 12/10/8/6 drop 10

NOTE: Just Stand on two plates so you are a little bit higher which will make your glutes and hams work even more.

3. SS* Leg Press (feet middle)

  •  4 x 12/10/8/8

4. SS* Band Landmine RDL / Banded Landmine Sumo Squat

  •  4 x 10-12 
  •  4 x 10-12


5. SS* 3/4 Rep Leg Extensions / 3/4 Rep Seated Leg Curls

  •   4 x 10-12 
  •   4 x 10-12

NOTE: 3/4 rep you are just doing the top 3/4 part of the movement, that means you do not get any lose of tension.

10/16: ARMS/ABS

1. SS* EZ-Bar Bicep Curl / DB Overhead Extension

  • 4 x 21’s (7 bottom, 7 top, 7 full)
  • 4 x 10-12

2. SS* EZ-Bar Skull Crusher / EZ-Bar Close Grip Press / Alternating DB Bicep Curls

  • 4 x 12/10/8/8
  • 4 x fail
  • 4 x 12/10/8/8 (each arm)

3. SS* Standing Single Arm High Cable Curl / Single Arm Cable Cross Body Extension

  • 3 x 10-12
  • 3 x 10-12

NOTE: The crossbody extension, you will stand sideways to the pulley with the working arm furthest away. Your hand will start up by your shoulder and pull diagonally across your body into a tricep extension.

4. SS* Tricep Rope Extensions / Rope Hammer Curl

  •  4 x 12-15
  •  4 x 12-15

5. AB Circuit: 3 x 30 sec each

  • Weighted Opposite Toe Touch or Jackknife (left arm / right leg)
  • Weighted Opposite Toe Touch or Jackknife (left arm / right leg)
  • Weighted Hollow Body Double Crunch 
  • V-Sit Leg Up and Overs

NOTE: Take 15 sec rest between each exercise, and 60 sec between each round.

Weighted Hollow Body Double Crunch, you will have DB or plate in hands.  Start in hollow body with arms over head holding the weight, double crunch, bring your knees tucked in to chest and crunching up bringing the plate or weight over knees.  Then extend back out into hollow body with toes pointed, arms over head, legs and upper body off the ground.

I’ll post these later today.


10/15: DELTS

Im writing this a little differently because these are big Giant sets.  So 1A, 1B, 1C, 1D is done in a big circuit.  No rest between the exercises.  Rest after you finish all of them. The reps will be after each exercise. If you watch the full video, there is a huge cable set that I did not include in this.  This I want you to go hard and as heavy as you can, and you should be able to get through this workout in roughly 45 minutes!!!


  • up and overs
  • reverse band pull-apart
  • band lateral and front raises.

GIANT SET 1: 4 Sets

  • 1A. DB Rear Delt Fly - 10-12
  • 1B. Leaning Wide Lat Pull (elbows wide) -  8-10
  • 1C. Lying Cable Facepulls  - 8-10
  • 1D. Seated High Pulley Wide Row - 8-10

NOTE: This is the only one that might be tricky in a public gym becasue you need the lat pull and a single high pulley.  If thats not possible obvioulsy just split it up do the rear fly with the wide lat pull and then the Facepulls and wide cable row together since they are using the same pulley.

For the Leaning Lat Pulldown, you are leaning back, keeping elbows wide and pull high towards your shoulders to hit rear delts.

GIANT SET 2: 4 Sets

  • 2A. Lateral Raise DROPSET - 10 DROP 10
  • 2B. DB Upright Row - 10-12
  • 2C. Manual Resistance Laterals OR Resistance Band Laterals - FAIL

NOTE: If training with a partner you could try the manual resistance lateral raise.  WATCH the video to see how they are done.  Your partner will give you pressure on the way up and down and you need to fight against it both ways.  If you do not have a training partner just do the resistance band lateral raises until failure

GAINT SET 3 : 4 Sets

  • 3A. DB Standing Strict Shoulder Press - 5-6
  • 3B. DB Push Press - 5-6
  • 3C. DB Front Raise Figure 8’s / Infinity  - 12-16 loops
  • 3D. DB Jammer - 10-12

NOTE: The Heavy Shoulder Press and Push Press you use the same weight.  Pick a weight for the shoulder Press where you fatigue around 5-6 reps, then you will add your legs in and turn it into a Push Press.  Then the Infinity and the Jammer I use the same weight, just if the Jammer feels too easy go up.  The front raise figure 8, you are just drawing a sideways figure 8 OR Infinity symbol with the dumbbell without dropping it down. The Jammer is just single dumbbell shoulder press, with both hands on the one dumbbell.