STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#12: Chest 11/18

Multi-grip Bar Pushups Widest grip  50x Reps Band or Cable Crossovers  + Incline DB Press  4x Sets x 12-15 Flat Smith Machine Press Or Machine Press  4x Sets Of 25 Reps Repeat Multi-grip Bar Pushups 50x...

#11: Back 11/18

TRX Rows (Active Warm-Up)  Set Of 50 1-Arm Row  4x Sets x 10-12 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 x 12-15...

#08: Shoulders & Traps 2018

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 2018

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...