Strength Training
Monday
Exercise
Sets
Barbell Back Squat
5 10, 8, 6, 4, 2
Barbell Hang Clean
4 5
Barbell Shoulder Shrug
4 10
Machine Hip Thrust
4 8
Cable Close Grip Pulldown
4 8
Dumbbell Chest Press
10 4
75 Pounds
*(Run the Rack) after last set of 4
*(Run the Rack) after last set of 4
Shoulder Super Set
4 5/10/20
Dumbbell Shoulder Press 5
Arnold Dumbbell Press 10
Dumbbell Front to Lateral Raise 20
Arnold Dumbbell Press 10
Dumbbell Front to Lateral Raise 20
Barbell Bicep Curl
10 1 to 10 Method
Tricep Super Set
4 5/10/20
Barbell Skull Crusher 5
Triceps Dip 10
Cable V-Bar Triceps Pushdown 20
Triceps Dip 10
Cable V-Bar Triceps Pushdown 20
Thursday
Exercise
Sets
Barbell Front Squat
5 10, 8, 6, 4, 2
100/135/155/175/
185 Pounds
185 Pounds
Barbell Push Press
4 8
135 Pounds
Barbell Hang Clean
4 5
100 Pounds
Machine Hip Thrust
4 8
*Did Not Do
Chest Super Set
4 5/10/20
Dumbbell Hammer Press 5
75/75/75/75
Inclined Bench Dumbbell Press 10
40/40/50/50
Underhand Chest Fly 20
25/25/25/25
75/75/75/75
Inclined Bench Dumbbell Press 10
40/40/50/50
Underhand Chest Fly 20
25/25/25/25
Dumbbell Shoulder Shrug
4 25
75 Pounds
Cable Close Grip Pulldown
5 10, 8, 6, 4, 2
1670/180/200/185/
200 Pounds
200 Pounds
Bicep Super Set
4 5/10/20
Machine Preacher Curl 5
100/100/100/100
Zottman Dumbbell Curl 10
*Did Not Do
Straight Bar 21s 21
*Did Not Do
100/100/100/100
Zottman Dumbbell Curl 10
*Did Not Do
Straight Bar 21s 21
*Did Not Do
Dumbbell (Single) Overhead Tricep Extension
4 12
60 Pounds
Leg Curl Machine
7 Set Pyramid 10, 8, 6, 4, 6, 8, 20
*Did Not Do
Sunday
Exercise
Sets
Barbell Back Squat
5 10, 8, 6, 4, 2
155/185/225 Pounds
*Legs super sore from biking
*Legs super sore from biking
Barbell Flat Bench Press
5 10, 8, 6, 4, 2
135/155/175/185/
205 Pounds
205 Pounds
Back Super Set
4 5/10/20
Pull-Ups 5
NW/NW/NW/NW
Barbell Bent-Over Row 10
100/100/100/100
*Worked On Form
Seated Close Grip Cable Row 20
100/100/100/100
NW/NW/NW/NW
Barbell Bent-Over Row 10
100/100/100/100
*Worked On Form
Seated Close Grip Cable Row 20
100/100/100/100
Machine Hip Thrust
4 8
*Did Not Do
Trap Super Set
4 5/10/20
Barbell Shoulder Shrug 5
315/315/315/315
Barbell Upright Row 10
100/100/100/100
Bent-Over Reverse Dumbbell Row 20
10/15/15/15
315/315/315/315
Barbell Upright Row 10
100/100/100/100
Bent-Over Reverse Dumbbell Row 20
10/15/15/15
Barbell Military Press
5 10, 8, 6, 4, 2
*Did Not Do
Barbell Hang Clean
4 8
105 Pounds
Barbell Bicep Curl
10 1 to 10 Method
Started At 105 Pounds
Barbell Skull Crusher
10 1 to 10 Method
65/65/75/75
Leg Extension Machine
7 Set Pyramid 10, 8, 6, 4, 6, 8, 20
*Did Not Do
Swim Training
Monday
Warm-up
100yd Swim
100yd Kick with Board
100yd Swim
100yd Kick with Board
100yd Swim
Main Set (3 Rounds)
8 x 25yd (Evens Sprint, Odds Recovery)
50yd Kick with Board
50yd Fast
Cooldown
4 x 25yd Swim
Total: 1,500 Yards
Wednesday
100yd Swim
200yd Swim
300yd Swim
400yd Swim
500yd Swim
600yd Swim
900yd Swim
Total: 3,000 Yards
Bike Training
Saturday
9 Mile ride to work site
Sunday
9 mile ride from hotel to work site
9 mile ride from work site to hotel
Run Training
Tuesday
30 Minute Run
Thursday
30 Minute Run
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