Upper Body Max Effort

ME Close Grip Bench

Bent Over Rows 3 x 8 - 15 (overhand wide grip)

Chins 1 x Max + 5

Standing Lateral Raises 3 x 8 - 15

DB Bicep Seated Curls

Max Reps of 4 different weights no breaks

"If you fail to plan, you plan to fail."

~ unknown

Assistance and Recovery

"If you want to be a champion you can't have any kind

of outside negative coming in to affect you.

So I trained myself for that.

To be totally cold

and not have things going through my mind."

~ Arnold Schwarzenegger

ME Deadlift

Zercher Deadlift 5 x 5

Wide Stance Good Mornings 3 x 12

Heavy Abs

"Sometimes it's the smallest decisions that can change your life forever."

~ Keri Russell

Assistance and Recovery

"Build up your weaknesses until they become your strong points."

~ Knute Rockne

ME Press > Push Press

DB Close Grip Press and Extension 3 x 8 - 12

Lat Pulldowns 3 x 8 - 12 (varying grips)

DB Shrugs 2 x 12 (2 sec holds)

Lateral Raises 3 x 8 - 12

DB Alternating Curls 3 x Max

Side Bends 3 x 10

"To know the road ahead, ask those coming back."

~ Chinese Proverb

Assistance and Recovery

"We must embrace pain and burn it as fuel for our journey."

~ Kenji Miyazawa

Max Effort Lower Body

ME Trap Bar Deadlift

Reverse Hyper 4 x 10

Backwards Sled Drags 8 x 25 yards

Standing Cable Crunches 3 x 8 - 12

Standing Cable Side Crunches 3 x 8 - 12

"You build on failure. You use it as a stepping stone.

Close the door on the past. You don't try to forget the mistakes,

but you don't dwell on it. You don't let it have any

of your energy, or any of your space."

~ J. Cash