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PURPOSE GYM (Week 1/ 118)

1/11: CHEST (hint of delts)

1. SS* Standing Cable Fly (pinkys together) / Standing Cable Press / Push-ups

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

NOTE: The difference between cable fly and cable press, is the bend in the elbow. For the fly your elbow is slightly bent and it stays in that fixed postion throughout the enitre movement.  Hands should be straight out in front of your chest and rotate wrists so that pinkys end together.

You will do 8-10 flys and then switch right into presses by bending your elbow on the way back and then as you push forward your elbows will straight just as you would a press. You are not switching the weight so just rep to failure.

2. TEMPO 5-2-1-0 Bench Press (DB or Barbell or Smith)

  •  4 x 5-6

NOTE: 5-2-1-0  Tempo is a 5 sec Eccentric (lowering the bar), 2 sec PAUSE on the chest, 1 sec Concentric (pressing up), and 0 means just right back down after that. Obviously this is a ton of time under tension so maybe about 50% of a 1 rep max. If you can handle more of course move up.

3. SS* DB Incline Press  /  Reverse Incline Alternating Front and Lateral Raise

  •  4 x 10/8/6/6
  •  4 x 8-10 (each)

4. SS* Single Arm Low to High Crossbody Cable Fly / Single Arm Cable Shoulder Press (neutral)

  •  4 x 8-10
  •  4 x 8-10

NOTE: The Corssbody Cable Fly, you are just doing one arm at a time, flying motion from low to high, but crossing over the midline of your body. So dont stop at the middle, since you are doing single arm you can reach almost to your opposite shoulder.  Do both arms with the fly, and then go straight to a cable shoulder press.  Stand whereever feel comfortable you could be facing the pulley,  perpendicular to the pulley, or even back to pulley.  Keep hand in neutral (palm facing in) position.

5. SS* Kneeling Landmine Incline Press / Deficit Push-up

  •  4 x 12/10/8/8
  •  4 x 10-12

NOTE: Deficit Pushup just elevate both hands on two dumbbells or plates to get a range of motion for your shoulders.


1/12: BACK 

1. Pull-ups

  • 3 x 10-12

NOTE: use assistance if you can not get more than 6.

2. SS* Wide Grip Seated Cable Row / Underhand Seated Cable Row

  •  4 x 12/10/8/6 
  •  4 x 8-10 

NOTE: elbows high and wide and pull up towards your chest for the Wide grip seated cable row.  Elbows tucked and keep them close to your sides for the underhand row.

3. Close Over-hand grip Bent Over Row

  • 4 x 12/10/8/6 drop 10

NOTE: Elbows tucked and pull bar back to your belly button. I want your grip inside your shoulders.  Little more narrow than normal.

4.SS* Wide Grip Lat Pulldown (leaning*)  / Behind the Neck Pulldown 

  •  4 x 8-10
  •  4 x 10-12

NOTE: For the leaning Wide Grip Lat Pulldown, I just want you leaning back at a slight angle, keeping elbows wide pullback toward your collar bone to hit upper traps, rear belt, supra/infra spinatus. Then turn around for the behind the Neck, elbows come straight down to sids, with a ever so slight lean forward to get it behind your head.

5. SS* High Pulley Standing Cable Row (Double D Handle) / Low Pulley Standing Cable Row (double Dhandle)

  •  4 x 10-12
  •  4 x 8-10

NOTE: Pull towards your chest for the high pulley row and pull towards belly button for the Low pulleu row. 

You can also opt to use a high machine row and low machine row instead of using the cable. Either are great. If your gym has Hammer Strength the high and low machine rows are wonderful.

4. SS* Single Arm Straight Arm Lat pulldown / Kneeling Single Arm Crossbody Lat Pull

  •  4 x 12/10/8/8
  •  4 x 10-12

NOTE: really pull that arm as far back behind you for the straight arm putdown.  Hold and squeeze each rep.

1/13: LEGS (Quad Focus)

1. Leg Extensions (warmup)

  •  1 x 100

NOTE: every 10 reps switch your toes (straight, in, out). Rest when you need.

2. Squats (heels elevated, high bar)

  •  3 x 8-10 (about 65-75% of 1RM)

3. Anderson Squat (Dead Stop Pin Squat) - 3-2-1-0 TEMPO

  •  3 x 6-8

NOTES: 3 sec eccentric, dead stop on pins for 2 seconds, 1 second explosive up.  The primary benefit of dead-stop training is that it shuts off the stretch reflex so that it doesn't offer any assistance during the hardest phases of the lift. Powerlifter will use this technique at working at getting out of the hole.  Get stronger at the weakest part of your squat.

4. SS* Seated Box DB Squats / KB or DB Sumo Squat Jumps

  • 4 x 12
  • 4 x 12-15

5. SHORT Step Lunges 

  • 3 x 12-15 (each leg)

NOTE: keep the stride very short to target quads more

6. SS* Leg Extension / Goblet Squat (heel elevated)

  • 4 x 10-12
  • 4 x 10-12

FINISHER: 4 MIN Tabata on Assault Bike ( 20 ON / 10 OFF)

NOTE: You have 8 rounds of this.  You will have to pace yourself just a little bit or you will die by round 3.  So go hard, maybe like 85-90%, leave a little in the tank so you can make it through all the rounds.


1/14: DELTS

1.  SS* Low Cable Rope Upright Row / High Cable Rope Facepull

  •  4 x 8-10
  •  4 x 8-10

NOTE: The Row and Facepulls you are just moving the pulley from low position to a high position. 

2. Lateral Raise Machine

  •  2 x 45 (Jose Raymond 45’s)
  •  3 x 10 drop 10 drop 10

NOTE: Jose 45’s, you are doing 15 pulsing at the bottom, 15 pulsing at the top, 5 regular reps, 5 HOLD for a 2 count, then 5 regular.  This is just like 21’s but more reps :)

3. SS* Strict Shoulder Press (machine or DB) / Plate Raise drop set

  •  4 x 10/8/6/6/
  •  4 x 10 drop 10 (or go to failure)

NOTE:  If you can not do plates or there isn’t good numbers to drop.  Use a single dumbbell instead of plates.

4. SS* Pendlay Row (Wide Seal Row) / Seated Reverse DB Fly (Seal Reverse fly)

  •  4 x 8-10
  •  4 x 10-12

NOTE: if you have a seal row or want to make one out of a raised flat bench, for sure do it.  I love the seal row because it take your lower back out of the movement and makes it supper concentrated on rear delts and upper back.

5. Single Arm DB Arnold Press 

  •  4 x 6-8 

6. Single Arm Cable Lateral Raise / Single Arm Cable Front Raise / Single Arm Cable Bent Over Skier Rear fly

  • 3 x 10
  • 3 x 10
  • 3 x 10


1/15: ARMS/ABS

1. SS* Cable Overhead Rope Extensions / Cable Rope Hammer Curl 

  •  4 x12-15
  •  4 x 12-15

NOTE: for the overhead tricep extension, pulley is at a low setting, lean over, hands start behind your head and extend up straighten elbows and flick wrists out. You can also use a band instead 

2. SS* Banded Barbell Curl / Close Grip Bench Press

  •  4 x 12/10/8/8
  •  4 x 12/10/8/6

NOTE: Banded Barbell Curl

3. SS* Weighted Bench Dips /  DB or Machine Single Arm Preacher Curl 

  • 4 x fail drop fail drop fail (using plates either 25's or 45's)
  • 4 x 12/10/8/8

NOTE: I load one to two 45lb plates on my lap.  I go pretty much until failure, drop them off my lap and go to failure...BUT if you have a partner, have partner take one plate off, rep to failure, take another plate off and rep your bodyweight to failure. 

4. SS* EZ Barbell Spider Curl / Incline EZ bar Skull Crusher

  •  4 x 12/10/8/8
  • 4 x 12/10/8/8

NOTE: Skull crushers you lay back on the incline, bar comes back behind your head.

5. ABS : 30 each exercise x 3 rounds

  •  High Plank Knee to Opposite Elbow 
  •  Weighted Hollow Body Knee Tucks
  • V-sit Double Crunch
  •  Weighted Lying Leg Lifts/ with butt lift


1/16: LEGS (Ham/Glute Focus)

1. Leg Curls (warmup)

  •  1 x 100

NOTE: rest as you need

2. Deficit Sumo Deadlifts

  •  4 x 8-10 (about 65-75% of 1RM)

3.  Vertical Leg Press 

  •  4 x 10-12

4. SS* Hip Banded RDL / Hip Banded Jump Squats

  • 4 x 12/10/8/8
  • 4 x 12-15

5. Deficit Reverse Lunge / Single Leg DeadLift

  • 3 x 12-15 (each leg)
  • 3 x 12-15 (each leg)

NOTE: You don't need to be very high for the deficit reverse lunges just like 6 inches.


  •  Banded Lateral Shuffle + Squats - 3 x 20  (10 left/ 10 right) x 20 squats
  •  Banded Frog Reverse Hyper - 3 x 15
  •  Banded Glute Bridge Abductions - 3 x 30 abductions

NOTE: Glute Bridge Abduction, you stay in a glute bridge and just do the knee abductions.