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Leg Training – October 9, 2016 #rebuild2016

• Seated Leg Extensions 5×12 +Superset: Seated Hamstring Curls 3×10 • Smith Machine Squats -Set 1: 135×20 -Set 2: 135×15 -Set 3: 225×10 -Set 4: 225×10 -Set 5: 285×10 -Set 6: 315×10 • Leg Press 6×10-20 (standard foot stance) • Leg Press 4×12-30 (close foot stance) [take 1 plate off each set but increase reps each set] +Superset: Leg Press Calf Extensions 4×20 • Barbell Walking Lunges 4×10…

Leg Training – September 11, 2016

• Seated Leg Extensions 4×10 +Superset: 1-Legged Leg Extensions 4×10 each leg • Smith Machine Squats -Set 1: 135×10 -Set 2: 135×10 -Set 3: 225×10 -Set 4: 285×7 -Set 5: 315×7 -Set 6: 225×10 (last 5 reps rest/pause) +Superset: Calve Extensions 4x15reps • Laying Hamstring Curls 4×12 +Superset: Hyperextensions (slow negatives to keep full contraction within the hams/glutes)…

Advanced Leg Training Workout – July 10th, 2016 #rebuild2016

• Leg Extensions 5×12-15 +Superset: 1-Legged Extensions 5×6-10 each leg • Seated Hamstring Curls 5×10-12 • Standing Calf Raises 5×15 +Superset: Seated Calf Raises 5×10-12 • Squats: 7 Sets (deep squats) -Set 1: 135×10 -Set 2: 135×10 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×10 -Set 6: 365×7 -Set 7: 225×10 (rest/pause at the bottom for 4 seconds)…

Total Leg Training – July 4, 2016 #rebuild2016

• Leg Extensions 5×12-15 +Superset: 1-Legged Extensions 5×6-10 each leg • Seated Hamstring Curls 4×10-12 • Standing Calf Raises 5×15 +Superset: Seated Calf Raises 5×10-12 • Squats: 7 Sets (deep squats) -Set 1: 135×10 -Set 2: 135×10 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×10 -Set 6: 365×7 -Set 7: 225×10 (rest/pause at the bottom for 4…

Leg Training (Quad Dominant) – March 20, 2016 #rebuild2016

• Laying Hamstring Curls 4×12 (warmup) • Leg Press: 5 Sets (standard foot placement) -Set 1: 12 plates 20 reps -Set 2: 14 plates 20 reps -Set 3: 16 plates 15 reps -Set 4: 18 plates 12 reps -Set 5: 18 plates 10 reps • Leg Press: 5 Sets (High/Wide footplacement) 10 plates total (5…

Back Training – April 7, 2016 #rebuild2016

• Bentover Straight Bar Cable Pullovers 4×10-20 +Superset: Seated Lat Pulldowns 4×10-15 • Bentover Barbell Rows 6×8-12 (increase weight until set 4) +Superset: T-Bar Rows 6×10-12 (increase weight each set) • Hammer Strength 1-Arm Rows 5×10 Share

Chest Training – January 26, 2016 #log #rebuild2016

• Seating Incline Hammer Press 5×8-12 +Superset: Incline Smith Machine Press 5×8-12 • Wide Chest Hammer Press 4×10 • Incline Dumbbell Press with Resistance Bands 4×8-10 • Ladder Bar (mixed grip) Bench Press 6×6-15 • Cable Flys 3×12 • Pec-Dec Flys 4×10-12 Share

Chest with Mild Arms Training – January 12, 2016 #rebuild2016 #log #multigriptraining

• 3-Grip Position Rope Tricep Extensions 3×30 *1st 10 reps, hold rope near the top. Next 10 reps, hold in the center of the rope, last 10 reps hold at the bottom of the rope (standard grip). Go none stop for this 30 reps. • Seated Hammer Strength Incline Press 5×10 • Hammer Strength Wide Chest Press 4×10…

Shoulders – January 11, 2016 #rebuild2016 #log

• Seated Hammer Strength Shoulder Press 5×10 +Superset: Standing Dumbbell Side Laterals 5×10 • Standing Multi-Grip Bar Shoulder Presses 7×8-12 • Barbell Upright Rows 4×10 *hold for 2-3seconds at the top • Barbell Straight Arm Raises 4×10 • 1-Arm Cable Side Laterals 4×10 • Cris-Cross 2-Arm Cable Rear Delt Extensions 6×10 Share

Leg Training – January 8, 2016 #rebuild2016 #log

• Standing Calf Raises 4×20 • Laying Hamstring Curls 4×10-12 • Squats -Set 1 135×15 -Set 2 225×12 -Set 3 275×8 -Set 4 315×7 -Set 5 275×8 -Set 6 225×10 • Leg Press -Set 1 10 plates x 15 -Set 2 12 plates x 15 -Set 3 14 plates x 13 -Set 4 16 plates…