Behind The Neck Press + Squats + Chins

1. Behind The Neck Press

180lbs x 15 sets of 1

2. Squats

315lbs x 2 sets of 1

270lbs x 12 sets of 1

3. Chins

6 sets of 3

Note: Fuck, I messed up on the video again. It's supposed to be 15 singles for the BTN presses, not 10.

Behind The Neck Press + Squats + Chins

1. Behind The Neck Press

180lbs x 15 sets of 1

2. Squats

315lbs x 2 sets of 1

270lbs x 12 sets of 1

3. Chins

6 sets of 3

Overhead Press

1. Overhead Press

90x8
100x6
110x4
135x3 (Left a rep in the tank)
90x16


2. Hammer Strength Incline Press

50lbs x 10
90lbs x 10
150lbs x 10

3. Chin Ups

1-2-3 x 3 ladders

4. Heavy Barbell Holds (Grip Work) + Shrugs

405lbs x 10 seconds
495lbs x 10 seconds
585lbs x 10 seconds
675lbs x 5 seconds

Shrugs -
315x3
225x14
135x20

5. Lat Pull Downs (Shoulder width grip)

100 x 10
120 x 10
100 x 10

6. Seated Calf Raises

30 reps x 90lbs

7. Incline Treadmill Sprints-15 minutes

10km/h - 13km/h @ 15 incline

6 x 13 km/h x 20 seconds
1 x 12 km/h x 20 seconds
1 x 11.5 km/h x 20 seconds
1 x 10.5 km/h x 20 seconds
1 x 10 km/h x 20 seconds

Light Bench

1. Close Grip Bench Press

6 x 10,10,10,10,9,10

I was supposed to do 5x10 but I messed up the 5th set so I did a 6th set.

2. Chins

1x10
1x6
1x3

(Supersetted with Bench Presses)

3. Chest Supported Rows

50x15
60x15
75x10

4. Lat Pull Downs

100x10
90x10
80x10
60x10
No rest

100x10



5.Incline Treadmill Sprints-- 20 minutes

13km/h @ 15 incline x 20 seconds x 15

14km/h @ 15 incline x 10 seconds x 2

Deadlifts Bench

1. Deadlifts

315x2
335x2
365x2
380x2
405x2

 

2. Close Grip Bench Press

1.135x10
2.155x8
3.135x10
4.135x10
5.135x10

3. Overhead Press

65x10
75x10
90x8


4a. Machine Curls

1.35x10
2.20x10
3.10x10

4b. Triceps Extensions

1.30x10
2.40x5
3.55x10

5. Incline Treadmill Sprints

8 sprints x 12-15km/h x 10-20 seconds each.

Bench Press

1. Close Grip Bench Press

180x1
200x1
190x2
180x3

2a. DB Bench

65x8
55x10
65x10
135lbs Close Grip Bench x 8

2b. Barbell Rows

135x10
135x10
135x10
135x10

3. Machine Rows

45lbs x 15
65lbs x 15

4. Arm Curls Machine

25lbs x 12
20lbs x 12
15lbs x 12

5. Incline Treadmill Sprints

12km/h @ 15 incline x 20 seconds each x 2
13km/h @ 15 incline x 20 seconds each x 2
15km/h @ 15 inline x 15 seconds each x 1
14km/h @ 15 incline x 15 seconds each x 1

Barbell Rows

1. Barbell Rows

135lbs 10x3 - 90 seconds rest

2. Push Ups

4-5 sets of 15 reps

3. Chest Supported Rows

90lbs x 8
65lbs x 8
55lbs x 8
45lbs x 8 x 3 sets