Friday- September 5, 2014

Dynamic Upper
Bench Press
9 sets x 3 reps
35% + bands

OutlawWide
1 set x 6 reps
*same as last time

Behind Neck Pull Ups
3 sets x 8 reps

Laying Triceps Extensions
3 sets x 5 reps
H.A.P

Hammer Curls
3 sets x 12 reps

Machine Face Pulls
3 sets x 20 reps
H.A.P

ABS

Thursday- September 4, 2014

Dynamic Effort Lower

Box Squats

14" Box

Straight Bar

60%+bands

8 sets x 2 reps

-Sumo Speed Pulls + band
53% + bands

9 sets x 1 rep

Conventional Deads
50% + bands
3 sets x 1 rep

-Bad Mornings 

3 sets x 12 reps 

-GHRs

2 sets x 10 reps

-Reverse Hypers

2 sets x 20 reps

-ABS

Wedenesday- September 3, 2014

ME Upper
2 board press 

OutlawWide
1 set x 6 reps
*5lbs more than last week

Laying Triceps Extensions
3 sets x 8 reps
H.A.P

3 Super Sets of:
20 Machine Push Downs 
20 Machine Face Pulls

Hammer Curls
5 sets x 10 reps
H.A.P

ABS

Tuesday- September 2, 2014

Max Effort Lower

Box Squats + band

14" Box

Cambered Bar

-Sumo Deads

2 sets x 4 reps @ 70%
2 sets x 2 reps @ 80%
1 set x 2 reps @ 90%
+10lbs

-Banded Dimmel Deadlifts

2 sets x 20 reps 

-GHRs
3 sets x 10 reps

-Reverse Hypers
2 sets x 20 reps

-ABS

Friday- August 29, 2014

Dynamic Upper
Bench Press
9 sets x 3 reps
35% + chains

OutlawWide
1 set x 6 reps
*5lbs more than last week

Strict Pull Ups
3 sets x 8 reps

Laying Triceps Extensions
3 sets x 12 reps
H.A.P

Hammer Curls
5 sets x 10 reps

Banded Face Pulls
1 set x 150 reps

ABS

Thursday- August 28, 2014

Dynamic Effort Lower

Box Squats

14" Box

Straight Bar

55%+bands

10 sets x 2 reps

-Sumo Speed Pulls + band
50% + bands

9 sets x 1 rep

Conventional Deads
50% + bands
3 sets x 1 rep

-Bad Mornings 

3 sets x 10 reps 

-GHRs

2 sets x 8 reps

-Reverse Hypers

2 sets x 15 reps

-ABS

Wednesday- August 27, 2014

ME Upper
Bench into Rack

OutlawWide
1 set x 6 reps
*5lbs more than last week

Strict Pull Ups
3 sets x 8 reps

Laying Triceps Extensions
3 sets x 8 reps
H.A.P

Hammer Curls
5 sets x 8 reps

Banded Face Pulls
1 set x 150 reps

ABS