STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#24: Shoulders Day

Seated Overhead DB Press  4 Sets x 12-15 Reps Side Raise, Font Raise, Upright Row DB Complex  3 Rounds x 10 Reps On Each Movement Bent Over DB Laterals  3 Sets x 12-15 Reps Smith Machine Shrugs  3 Sets x 10-12...

#23: Legs Day

DB Split Squat  4 Sets x 10 Reps Each Leg(Used DB Weight Of 35’s, 40’s, 45’s and 50’s) Narrow Stance Leg Press  4 Sets x 20 Reps(Slow Reps With No Lockout At Top Or Pause At Bottom) Lying Leg Curl  4 Sets x 25 Reps(Not Super Heavy. Slow Controlled Reps With A Slower...

#22: Chest Day

Incline DB Flyes  + Bench Press  Incline DB Flyes x 12 Superset with Bench Press x 12-15(Weights: 135#, 185#, 225# then 275#)Then Worked Back Down225#, 185#, 135# Band Crossovers (or Cable Crossovers)  + Multi-grip Bar Pushups (Low, Widest Grip)  Band Crossovers x...

#20: Triceps & Biceps Day

Close-grip Smith Machine Press  4 Sets x 15-20 (Pyramiding Up Each Set)    Rope Pressdown   + Overhead Rope Triceps Extension  Rope Pressdown x 15-20 Superset with Overhead Rope Triceps Extension x 10-12 Reps DB Hammer Curls  + Standard DB Biceps Curls  DB Hammer...