STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#44: Legs

Leg Extension (Pre- exhaust)  Worked up to sets of 25 here. Once completely warmed up I did 4 sets of 25 to equal 100 total. 4 total work sets Walking Lunges  Slowly lunge down 12-15 steps with a 2 50# Kettle bells, then turn and return back to start. Rest, then...

#43: Chest

Bench press 10x10  “Choose a weight that is challenging but very doable with good form for 10 reps… then do 10 sets of 10 reps”. Incline DB flyes x 12-15  Supersetted with… Incline Smith Machine press x 12-15 reps  4 rounds 100 Wide, neutral-grip, modified...

#41: Arms

Single Handle Pressdown  3 sets x 12-15 reps Supersetted with… DB Hammer Curls 3 Sets x 15-20 reps Parallel Bar dips on rack  100 reps (Broken up as needed) “Just keep chipping away at these dips until you get 100”. Rest… Seated Overhead Rope...

#40: Shoulders

Lateral DB Raises x 15  Supersetted with… Smith Machine Shoulder Press x 12-15 reps  4 Rounds Rest… Cable Rear delt laterals  3 Sets x 10-12 reps Alternating front DB raise  3 sets x 10-12 reps Finish with 50 Pushups  “Pushups are great for the shoulders...