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

Monday- August 25, 2014

Max Effort Lower

Box Squats + chains

15" Box

Straight Bar

-Sumo Deads

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

-Dimmel Deadlifts

2 sets x 20 reps 

-GHRs
3 sets x 5 reps

-Reverse Hypers
3 sets x 15 reps

-ABS

Friday- August 22, 2014

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

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

Bent Over Rows
3 sets x 8 reps
H.A.P

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

Hammer Curls
3 sets x 8 reps

Banded Face Pulls
1 set x 150 reps

ABS

Thursday- August 21, 2014

Dynamic Effort Lower

Box Squats

14" Box

Straight Bar

50%+bands

12 sets x 2 reps

-Sumo Speed Pulls + band
50% + bands

10 sets x 1 rep

-Bad Mornings 

2 sets x 20 reps 

-GHRs

2 sets x 8 reps

-Reverse Hypers

2 sets x 15 reps

-ABS

Wednesday- August 20, 2014

ME Upper
Floor Press + chain

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

Bent Over Rows
3 sets x 8 reps
H.A.P

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

Hammer Curls
4 sets x 8 reps

Banded Face Pulls
1 set x 150 reps

ABS

Monday- August 18, 2014

Max Effort Lower

Box Squats + bands

16" Box

Cambered Bar

-Sumo Deads

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

-Bad Mornings 

2 sets x 10 reps 

-GHRs
3 sets x 8 reps

-Reverse Hypers
2 sets x 15 reps

-ABS

Friday- August 15, 2014

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

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

Bent Over Rows
3 sets x 8 reps
H.A.P

Laying Triceps Extensions
3 sets x 10 reps

Hammer Curls
3 sets x 10 reps

Banded Face Pulls
1 set x 150 reps

ABS

Thursday- August 14, 2014

Max Effort Lower

Box Squats + bands

16" Box

Straight Bar

-Sumo Deads

4 sets x 4 reps

70%

-Bad Mornings 

2 sets x 8 reps 

-Banded DB Dimmel Deadlifts

-ABS

Wednesday- August 13, 2014

Westside

Max Effort Upper

-Pin Press

-Outlaw Wide

1 set x 6 reps 

+5lbs from last week

-Laying Extentions

3 set x 10 reps 

-Hammer Curls

3 sets x 10 reps 

-Machine Face Pulls

5 sets x 20 reps

H.A.P

-Reverse Hypers

3 sets

-ABS

Monday- August 11, 2014

Dynamic Effort Lower
Box Squats

14" Box

Straight Bar

60%+bands

8 sets x 2 reps

-Sump Speed Pulls

8 sets x 2 reps 

-Bad Mornings 

2 sets x 12 reps 

-Banded Walks

2 sets x 1:30

-ABS

Thursday- August 7, 2014

Dynamic Lower
Box Squats
14" box 
Straight Bar
55% + bands
10 sets x 2 reps 

Conventional Rack pulls 
10 sets x 2 reps

*one whole higher than last week

Bad Mornings
2 sets x 15 reps (T&G)
H.A.P

Banded DB Dimmel Deads
2 sets x 20 reps

ABS

Wednesday- August 6, 2014

Westside

Max Effort Upper

-Ballistic Bench Press

-Outlaw Wide

1 set x 6 reps 

H.A.P.

-Reverse Grip Bench

1 set x 10 reps 

-Triceps Roll Backs

3 sets x 10 reps 

-Hammer Curls

3 sets x 10 reps 

-Machine Face Pulls

5 sets x 20 reps

H.A.P

-Reverse Hypers

3 sets

-ABS

Monday- August 04, 2014

Dynamic Effort Lower
Box Squats

14" box 

Straight Bar
55%+bands
10 sets x 1 rep

Sumo Speed Pulls + Bands

10 sets x 1 reps

KB Box Deads

2 sets x 20 reps

KB Box Squats 

2 sets x 20 reps

ABS

Friday- July 31, 2014

Conventional Deads

3 sets x 5 reps @ 75%

Sumo Deads

2 sets x 5 reps @ 75%

Conventional Rack pulls + band
10 sets x 2 reps

Bad Mornings
2 sets x 12 reps (touch & go)

ABS

Wednesday- July 30, 2014

Dynamic Effort Upper
 Bench Press + chains
9 sets x 3 reps

-Outlaw Wide Bench
1 sets x 8 reps
H.A.P

-Machine Triceps Press Downs
2 sets x 30 reps

Super Set 3x
-Face pulls
1 set x 50 reps
        +
DB draw backs
1 set x 15 reps

-ABS

Monday- July 28, 2014

Dynamic Lower
Box Squats
14" box 
Cambered Bar
50% + bands
12 sets x 2 reps 

Conventional Rack pulls (just below knee)
10 sets x 2 reps

Bad Mornings
2 sets x 8 reps (full reset)
H.A.P

Banded DB Dimmel Deads
2 sets x 30 reps

ABS

Friday- July 25, 2014

Sumo Deads

5 sets  x 1 rep @ 80%

Back Extensions

3 sets x 20 reps

Bad Mornings

2 sets x 20 reps 

ABS

Wednesday- July 23, 2014

Max Effort Upper

 Bench Press

Football Bar

-Bent Over Rows

3 sets x 8 reps

-50 pull ups

-Banded Overhead Extensions

2 sets x 30 reps

-Face pulls

1 set x 150 reps 

-ABS

Monday- July 21, 2014

-Box Squats

15" Box

80%

6-8 sets x 2 reps

-Sumo Pulls 

10 sets x 1 rep @ 70%

Conventional Pulls 

4 sets x 1 rep 

Bad Mornings

2 sets x 20 reps

-ABS

Friday- July 18, 2014

Sumo Deads
3x3 @ 75%

2x2 @ 80%

1x1 @ 90%

Dimmel Deads
2 sets x 20 reps

Bad Mornings
2 sets x 12 reps 

KB Box Squats

2 sets x 20 reps

ABS

Wednesday- July 16, 2014

Dynamic Upper

Bench Press

9 sets x 3 reps @ 60%

-Bar Dips

3 sets x 15 reps

-Laying Extensions

2 sets x 15 reps

KB Rows

3 sets x 8 reps

H.A.P

-100 Push Ups

-Face pulls

1 set x 150 reps (unbroken)

-ABS

Monday- July 14, 2014

-Box Squats

15" Box

75%

10 sets x 2 reps

-Sumo Pulls 

8 sets x 1 rep @ 70%

Conventional Pulls 

2 sets x 1 rep 

-Dimmel Deads

2 sets x 20 reps

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-ABS

Friday- July 11, 2014

Sumo Deads
5x3 @ 75%

Dimmel Deads

3 sets x 20 reps


Good Mornings

3 sets x 5-8 reps 


Banded Good Mornings

1 set x 100 reps

Wednesday- July 9, 2014

Dynamic Upper

Bench Press

9 sets x 3 reps @ 55%

-Bar Dips

3 sets x 10 reps

-Laying Extensions

3 sets x 3 reps

H.A.P

Pull ups (kipping)

3 sets x 15 reps

*unbroken

-20 Push Ups

3 sets (unbroken)

-Face pulls

1 set x 120 reps (unbroken)

-ABS

Monday- July 7, 2014

-Box Squats

15" Box

70%

12 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep @ 70%

Conventional Pulls 

4 sets x 1 rep 

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-DB Walking Lunges

2 sets x 10 reps

-ABS

Wednesday- July 2, 2014

Max Effort Upper

Floor Press 

-Laying Triceps Extensions

3 sets x 3 reps

-Dumbbell Incline Flys

3 sets x 12 reps

Pull ups (kipping)

3 sets x 20 reps

*unbroken

-100 Push Ups

-Face pulls

1 set x 120 reps (unbroken)

-ABS

Monday- June 30, 2014

-Box Sqauts

15" Box

80%

6 sets x 2 reps

-Sumo Pulls (weights off of 10lb plates)

10 sets x 1 rep @ 65%

Conventional Pulls (weights off of 10lb plates)

2 sets x 1 rep 

-Banded DB Dimmels

3 sets x 20 reps 

-DB Walking Lunges

2 sets x 16 reps

-ABS

Friday- June 27, 2014

Sumo Deads

5x5 @ 70%

Sumo Dimmels

2 sets x 20 reps

Walking Good Mornings

2 sets x 14 reps 

Banded Good Mornings

1 set x 100 reps

ABS

Wednesday- June 25, 2014

Westside

Max Effort Upper

Outlaw Wide Bench Press

Bar Dips

5 sets x 5-10 reps

-Bent Over Rows

3 sets x 5-8 reps

Strict Pull Ups

3 sets x 10 reps

-100 DB Shoulder Press

-Face pulls

3 sets x 20 reps

-ABS

Monday - June 23, 2014

-Box Squts

15" Box

75%

8 sets x 2 reps

-Sumo Pulls 

8 sets x 1 rep @ 60%

-Conventional Pulls 

4 sets x 1 rep 

-KB Squt/Deads 

2 sets x 20 reps 

-Banded Walks 

2 sets x 2 minutes 

Friday- June 20, 2014

Sumo Deads

-4 sets x 4 reps @ true 80%

Conventional Deads

-4 sets x 2 reps @ 70%

-Barbell Walking Lunges

3 sets x 12 reps

-Banded Walks

2 sets x 2 minutes

-ABS

Wednesday- June 18, 2014

Max Effort Upper

Floor Press

15-12-10-8-5-3

Bar Dips

5 sets x 5-10 reps

-Bent Over Rows

3 sets x 5-8 reps

30 Strict Pull Ups

-100 DB Shoulder Press

-Face Pulls

150 reps

-ABS

Monday- June 16, 2014

-Box Squats

 15" box

70%

8 sets x 2 reps

-Sumo Pulls

8 sets x 1 rep @ 60%

-Conventional Pulls

4 sets x 1 rep

-KB Squat/Deads

2 sets x 20 reps

-Banded Walks

2 sets x 2 minutes

Friday- June 13, 2014

-Sumo Deads

4 sets x 4 reps @ 70%

1 set x 2 reps @ 80%

1 set x 2 reps @ 90%

1 set x 12-15 reps @ 70%

+10 from last week

-Deficit Reverse Dimmels

2 sets x 20 reps

-GHRs

2 sets x 15 reps

-Reverse Hypers

2 sets x 25 reps

-ABS

Wednesday- June 11, 2014

-Bench Press

3-3-3-3

-Laying Triceps Extensions

3 sets x 5-8 reps

-KB Rows

3 sets x 5-8 reps

-Strict Pull Ups

30 reps

-100 push ups

-Draw Backs

2 sets x 25 reps

-Face Pulls

120 reps