• Details: Strength, Size, Power
  • Difficulty: Beginner to Advanced
  • Duration: 120
  • Workout Time: 30-45

June & July 2022

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1a) Hammer Grip Band Face Pull 1 10 30 sec.
1b) Flat Footed Peterson Step Up 1 10 30 sec.
1c) One Leg RDL 1 6 30 sec.

ExcerciseSetsRepsRest
1a) Hammer Grip Band Face Pull 1 10 30 sec.
1b) Flat Footed Peterson Step Up 1 10 30 sec.
1c) One Leg RDL 1 6 30 sec.

ExcerciseSetsRepsRest
1a) Hammer Grip Band Face Pull 1 10 30 sec.
1b) Flat Footed Peterson Step Up 1 10 30 sec.
1c) One Leg RDL 1 6 30 sec.

ExcerciseSetsRepsRest
1a) Shoulder Internal/External Rotation 2 5 30 sec.
1b) Hip Circles 2 5 30 sec.

ExcerciseSetsRepsRest
1) One Arm Flat Dumbbell Press 2 6-8, 9-12 120 sec.
2) 30 Degree Incline Barbell Press 1 8-12 120 sec.
3) 30 Degree Incline Dumbbell Row 2 6-8, 9-12 120 sec.
4a) Nordic Ham Curl 2 6 90 sec.
4b) Assisted Reverse Nordic 2 6 90 sec.
5) Trap Bar Deadlift 2 6-8, 8-10 180 sec.

**IMPORTANT WORKOUT NOTE:

Take the 1st set to failure. Then lighten the weight slightly and take the 2nd set to failure. Always go heavy AF and to failure, regardless of what the rep range says. Meaning if you get 9 or even 11 reps on your first set that is fine. Adjust accordingly for the next set and next week. This applies to every single exercise.

Do 30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Rack Chin Up 2 6-8, 9-12 180 sec.
2) Seated Cable or Band Fly 2 6-8, 9-12 120 sec.
3) Hang Clean 2 6-8, 9-12 120 sec.
4) Hip Thrust 2 6-8, 9-12 120 sec.
5) KOT Split Squat 2 8-10, 10-12 120 sec.

**IMPORTANT WORKOUT NOTE:

Take the 1st set to failure. Then lighten the weight slightly and take the 2nd set to failure. Always go heavy AF and to failure, regardless of what the rep range says. Meaning if you get 9 or even 11 reps on your first set that is fine. Adjust accordingly for the next set and next week. This applies to every single exercise.

Do 30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) One Arm Cable or Machine Row 2 6-8, 9-12 120 sec.
2) 60-75 Degree Incline Dumbbell Press 2 6-8, 9-12 120 sec.
3a) Pronated Inverted Row 2 6-12 60 sec.
3b) Parallel Bar Dip 1 8-12 60 sec.
4) Leg Curl or GHR 2 6-8, 9-12 120 sec.
5) Heels Elevated Safety Bar Squat 2 6-8, 9-12 180 sec.

**IMPORTANT WORKOUT NOTE:

Take the 1st set to failure. Then lighten the weight slightly and take the 2nd set to failure. Always go heavy AF and to failure, regardless of what the rep range says. Meaning if you get 9 or even 11 reps on your first set that is fine. Adjust accordingly for the next set and next week. This applies to every single exercise.
ExcerciseSetsRepsRest
1a) Body Drag Curl 3 6-8, 8-10, 10-12 30 sec.
1b) Cable X Pushdown 3 8-10, 10-12, 12-15 30 sec.
1c) Ab Mat Cross Bench Crunch 3 6-8, 8-10, 10-12 30 sec.
2a) Farmers Walk 4 60 sec. 60 sec.
2b) Sled Push 4 60 sec. 60 sec.

**IMPORTANT WORKOUT NOTE:

Take the 1st set to failure. Then lighten the weight slightly and take the 2nd set to failure. Always go heavy AF and to failure, regardless of what the rep range says. Meaning if you get 9 or even 11 reps on your first set that is fine. Adjust accordingly for the next set and next week. This applies to every single exercise.