STRENGTH / ENDURANCE / LONGEVITY / HEALTH

#32: Chest 11/18

Bench Press  135# x 15, 185# x 15, 225# x 12, 275# x 8, 185# x 10 Band Crossover (High Anchor Point)  Superset With Low Multi-Grip Bar Pushups  Superset 4 Sets Olympic Bar Dips (Pec Focus)  50 Reps (Broken Up As Needed) Sit & Reach Crunches  100...

#29: Shoulders & Traps 11/18

Smith Machine Shoulder Press  50 Reps In A Rest/Pause Format(Select A Weight You Can Get 15-20 Reps) 50 Reps, Resting No More Than 5 Breaths Between Reps Rest Repeat for Total of 100 Reps Bent Over Rear Delt Laterals  3 Sets x 12-15 DB Lateral Raises  3 Sets Of 15...

#24: Shoulders 11/18

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...

#22: Chest 11/18

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...

#19: Shoulders 11/18

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...