STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#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...

#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...