STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#19: Shoulders Day

Smith Machine Shoulder Press (Or Any Machine Press)  4 Sets x 12-15 Reps (Pyramiding Up Each Set) Side Lateral Raise  + Alternating Forward Raise  Side Lateral Raise x 15 Superset with Alternating Forward Raise x 15 Each Arm3x Rounds Plate Shrugs  3 Sets x 25 Strict...

#18: Leg Day

Lying Leg Curl  Pre-exhaust the Hamstrings then Immediately Into Next Movement Leg Press (Standard Foot Placement)  20x Reps then Immediately Into Next Movement Narrow Stance DB Goblet Squats  15x Reps x 4 Rounds Single Leg Extension  3 Sets x 12-15 Reps Standing Calf...

#17: Chest Day

Bench Press  Bench Press Ladder for a Total Of 7x Sets To Failure.So, when we got to the bar it had 35# plates on it. We often joke 35’s are just for the calf raise. So, we left them on and decided to keep adding 35’s until we were cooked. (that didn’t take long. I...

#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...