STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#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...

#39: Legs

Leg curls (pre exhaust) x12-15 Reps Supersetted wtih… Barbell Back squat Leg Press x25 Reps   4 Rounds Rest… Close stance leg press  4 sets of 25 reps Single leg extension  25 reps each leg for 4 sets Finish with Reverse Crunches  3 sets to...

#38: Chest

Incline DB Press x 50 Reps (rest/pause)  “Choose a weight you can get 15-20 reps with… Complete 50 strict reps with no more than 5 breath rest/pause” Followed by… 50 Pushups  Rest… Incline DB Press x 25 Reps  Followed by… 25 Pushups  Rest…. Smith...

#37: Back

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