STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#17: Chest 11/18

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 11/18

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 11/18

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 11/18

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: Legs 11/18

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...