STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#16: Back Day

Multi-grip Bar Modified Pullups   Do All 3 grips to Failure Outside Grip Working In. No Rest Between Grips.4x Sets Wide-grip Pulldown Ascending and Descending Ladder  Lots Of Volume Here… I Started With 90 lbs. For 12 Reps… Then… 100 lbs. For 12 Reps 110 lbs. For 12...

#15: Shoulders Day

Seated Overhead DB Press  4 Sets x 12-15 RepsWhen you see “3 sets of 12-15”, or “4 sets of 12-15”, you know that I progressively went heavier with each set and really pushed the intensity unless otherwise noted. Remember, regardless of the intensity, or tactics...

#14: Biceps & Triceps Day

Close Grip Bench Press  + DB Skullcrushers  6-8 Reps Bench Press Superset with 3 Sets x 10-12 Reps Skullcrushers Rope Pushdown  3x Sets x 8-10 Reps TRX Triceps Extension  3x Sets x 10-12 Reps Dips  2x Sets Max Effort Diamond Push Ups  2x Sets Max Effort TRX Biceps...

#13: Leg Day

Leg Extensions  We Pre-exhausted Our Quads With 100 Leg Extensions. Did A Rest/Pause Set With 10 Second Breaks As Needed. Dumbbell Goblet Squats  + Walking Lunges  12-15 Squats Superset with (10 steps Down/10 Steps Back) 4 Rounds Lunges Leg Press  4x Sets x 10-12 Reps...

#12: Chest Day

Multi-grip Bar Pushups Widest grip  50x Reps Band or Cable Crossovers  + Incline DB Press  4x Sets x 12-15 Flat Smith Machine Press Or Machine Press  4x Sets Of 25 Reps Repeat Multi-grip Bar Pushups 50x...