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