STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#08: Shoulders & Traps Day

Smith Machine Shoulder Press (Or Any Machine Shoulder Press)  4x Sets x 25 Reps Side Raise, Font Raise, Upright Row DB Complex  4x Sets x 15 Reps Each Smith Machine Shrugs  4x Sets Of 15 Reps Reverse Crunches  Set Of...

#07: Biceps & Triceps Day

Parallel Bar Dips  100 Reps Broken Up As Needed Close-grip Smith Machine Press  100 Reps Broken Up As Needed Rope Triceps Pressdowns  + Incline DB Biceps Curls  4x Total Sets of 25 Rope Triceps Pressdowns Reps Superset with 15 Incline DB Biceps Curls Reps Cross-body...

#06: Legs Day

Legs Press  Set 1, Two 45# Plates and Began with 100 “Piston” Reps (Piston reps are what I call reps that constantly move without locking out at the top or pausing at the bottom) Set 2, Add Two More 45# Plates and Do 50 Piston Reps Set 3, Add Two More 45# Plates and...

#05: Chest Day

Bench Press 10x Sets of 10 (I exceeded 10 reps on most sets at 135#. Finished with around 150 reps) Band Crossovers (High Anchor Point)  + Pushups x Failure  4x Total Supersets Incline Dumbell Press  4x Sets x 15...

#04: Back Day

TRX Rows (Active Warm-Up)  Set Of 50 1-Arm Row  4x Sets x 10-12 Reps Wide-grip Pulldown  4x Sets x 12-15 Reps Multi-grip Bar Pullups (Intermediate Grip)   (Use standard bar if you don’t have access to a multi-grip bar) 4x Sets to Failure Rope Pullovers  3x Sets...