Full Body - Heavy Density Training…

One set of: 

Incline Hammer Press - 210 

Pec Dec - 100

*Low-to-High Fly - 1 x 5 @ 50

ProTraining Row - 240 (underhand) 

Wide Pulldown - 1600

*Archer Pull Ups - 1 x 5/5

DB Curls - 35 (70)

Rope Hammer Curls - 120

*Reverse Machine Preacher Curls - 1 x 15 @ 30lbs

SBO Upright Row - 85

Legend Rear Fly - 80

*6-Way-Delt-Raise - 1 x 5 @ 15

Leg Press: 8-7-5-5 @ 450 (ROM)

Standing Calf Raise: 8-7-5 @ 300

DB: 8-7-5 @ 75 (150) 

Walking Lunges: 2 x 3/3 @ 55

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Front Lever - x 3 

Planche Leans x 5

AVG HR - 116 BPM

MAX HR -148 BPM

2 Mile Power Walk - 20lb Vest…

Time was 26:34. That’s a 13:18 pace. Quick and effective. 

AVG HR - 138 BPM

MAX HR - 161 BPM

Full Body - Heavy Density Training…

One set of: 

Incline Hammer Press - 200 

Pec Dec - 100

*Low-to-Hugh Fly - 1 x 5 @ 45

ProTraining Row - 230 (underhand) 

Wide Pulldown - 150

*Typewriter Pull Ups - 1 x 5/5

SBO Upright Row - 80

Precore Rear Fly - 80

*6-Way-Delt-Raise - 1 x 5 @ 15

DB Curls - 35 (70)

Rope Hammer Curls - 120

*Headbanger Pull Ups - 1 x 15

Leg Press: 8-7-5 @ 450 (ROM)

Standing Calf Raise: 8-7-5 @ 280

LeverEdge SLDL: 8-7-5 @ 270 

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Rope Face Pulls: 8-7-5 @ 120*

*Underhand & Overhand

Front Lever - x 3 

Planche Leans x 5

AVG HR - 121 BPM

MAX HR -154 BPM

Rest Day…

Heavy Density Training - Full Body…

One set of: 

Warm Up: Kettlebell Swings - 2 x 20 @ 53

Machine Curls - 35 (70)

Rope Hammer Curls - 120

X

SBO Upright Row - 75

6-Way-Delt-Raise - 2 x 5 @ 15

Precore Rear Fly - 80

Slingshot Incline Hammer Press - 230 

Pec Dec - 100

ProTraining Row - 180 (underhand) 

Wide Pulldown - 130

Hack Squat - 8-7-5 @ 90

Leg Press -  8-7-5 @ 4100

 (ROM)

Standing Calf Raise - 2 x 8 @ 280

Walking Lunge - 1 x 3/3 @ 60 (120)

LeverEdge SLDL - 8-7-5 @ 230 

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Rope Face Pulls: 8-7-5 @ 120*

*Underhand & Overhand

Bear Push Ups - 1 x 15

Front Lever - x 3 

Headbanger Pull Ups - 1 x 15

AVG HR - 115 BPM

MAX HR -143 BPM

Fartlek: aka “Sprint-Walk-Sprint”…

1.5 Miles

 Time - 17:54

11:52/MI

10 min peak - 55%

6 min vigorous - 33%

1 min moderate - 5%

AVG HR - 145 BPM

MAX HR - 164  BPM

Full Body…

One set of: 

Warm Up: One Arm KB Cleans - 3

X 5/5 @ 53

EZ Bar Preacher Curls - 1 x 6 @ 50

Rope Hammer Curls - 1 x 6 @ 130

SBO Upright Row - 1 x 6 @ 75

6-Way-Delt-Raise - 2 x 5 @ 15

Precore Rear Fly - 1 x 6 @ 140

Hammer Press - 200

Pec Dec - 130

One-Arm DB Row - 90

Wide Pulldown - 180

Hack Squat - 2 x 6 @ 130

Leg Press -  3 x 6 @ 270 (ROM)

Standing Calf Raise - 2 x 8 @ 280

Walking Lunge - 2 x 5/5 @ 45 (90)

SLDL - 2 x 8 @ 90 (180)

* Set of 6. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Rope Face Pulls: 2 x 8 @ 100*

*Underhand & Overhand

Front Lever - x 3 

Headbanger Pull Ups - 1 x 15

Bear Push Ups - 1 x 15

AVG HR - 112 BPM

MAX HR -144 BPM

Rest Day…

Full Body - One set of 8…

One set of:

Kettlebell Swings/Goblet Squats/Swings - 8-8-8 @ 53

Incline Hammer Close Bench - 190

Machine Dips - 202.5

EZ Bar Curls - 90

Rope Hammer Curls - 120

Precore Shoulder Press - 182.5

6-Way-Delt-Raise - 1 x 5 @ 15

Legend Rear Fly - 100

Incline LeverEdge Press - 270

Pec Dec - 110

Wide Horizontal Row - @ 200

Wide Pulldown - 160

Hack Squat - 1 x 8 @ 90

Leg Press - 2 x 8 @ 540

Standing Calf Raise - 2 x 8 @ 260

DB Romanian DL - 1 x 8 @ 75 (150)

Leg Curl - 1 x 8 @ 100

* Set of 8. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Rope Face Pulls: 2 x 8 @ 100*

*Underhand & Overhand

Front Lever - x 3 

Headbanger Pull Ups - 1 x 12

Bent-arm Planche - x3

AVG HR - 114 BPM

MAX HR - 142 BPM

Rest Day…

Heavy Density Training - Full Body…

One set of: 

Kettlebell Swings/Goblet Squats/Swings - 8-8-8 @ 53

Incline Hammer Close Bench - 180

Machine Dips - 200

Strait Bar Curls - 100

Machine Curls - 45 (90)

Precore Machine Press - 180

Legend Rear Fly - 100

Incline LeverEdge Press - 270

Low-to-Fly High - 60

Horizontal Row - @ 190

Underhand Machine Row - 250

Hack Squat - 90

Leg Press - 540

Walking Lunge - 2 x 5 @ 35

Standing Calf Raise - 260

Smith SLDL - 140

Smith Romanian DL - 140

* Set of 8. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Rope Face Pulls: 2 x 8 @ 100

Six-Way-Delt-Raise: 1 x 5  @ 15

Bayesian Cable Curl - 80

Headbanger Pull Ups - 1 x 12

Archer Pull Ups - 1 x 5/5

Landmine Squats - 1 x 5 @ 45

AVG HR - 124 BPM

MAX HR - 161 BPM

Rest Day…

Heavy Density Training - Full Body…

One set of: 

Kettlebell Swings - 1 x 30 @ 53

Incline Hammer Close Bench - 140

Machine Dips - 180

Strait Bar Curls - 90

Machine Curls - 35 (70)

Machine Lateral - 15 (30)

Legend Rear Fly - 80

LeverEdge Press - 240

Low-to-Fly High - 60-

Horizontal Row - @ 170

Underhand Barbell Row - 165

Hack Squat - 50

Walking Lunge - 3 x 5 @ 25

DB Romanian DL - 60

Standing Calf Raise - 260

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Rope Face Pulls: 2 x 8 @ 100

Six-Way-Delt-Raise: 1 x 5 @ 15

Step-Forward Cable Curl - 70 (140)

Archer Pull Ups - 1 x 5/5

Leg Extensions - 100

AVG HR - 128 BPM

MAX HR - 155 BPM

1.5 Mile Power Walk - 20lb Vest…

Time was 24:28. That’s a 16:20 pace.

AVG HR - 121 BPM 

MAX HR - 139 BPM 

Heavy Density Training - Full Body…

One set of:

Hammer Close Bench - 210

Machine Dips - 180

Strait Bar Curls - 90

Machine Curls - 45 (90)

Precore Shoulder Press - 160

Precore Rear Fly - 120

LeverEdge Incline Press - 230

LeverEdge Press - 230

Horizontal Row - @ 150

Mesafit Pulldowns @ 160

Hack Squat - 50

Walking Lunge - 2 x 5 @ 25

DB SLDL - 60

Standing Calf Raise - 260

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.

Cash out:

Lateral Machine - 2 x 8 @ 10 (20)

Low-to-Fly High - 2 x 8 @ 50

Rope Face Pulls: 2 x 8 @ 90

Six-Way-Delt-Raise: 1 x 5 @ 15

One Arm DB High Pull - 2 x 5/5 @ 85

AVG HR - 117 BPM

MAX HR - 146 BPM

Fartlek - aka “Sprint-Walk-Sprint”…

1.5 Miles

19:40

13:07/MI

AVG HR - 144 BPM

MAX HR - 164 BPM

Heavy Density Training - Full Body…

One set of: 

Machine Pushdowns - 180

Hammer Close Bench - 200

Strait Bar Curls - 80

Machine Curls - 35 (70)

Precore Shoulder Press - 150

Legend Rear Fly - 80

LeverEdge Incline Press - 230

Reverse LeverEdge Press - 230

Protraining Row - @ 180 (U Hand)

Mesafit Pulldowns @ 150

Leg Extension : 100

DB SLDL - 75 (150)

Standing Calf Raise: 250

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Lateral Machine - 2 x 8 @ 10 (20)

Low-to-Fly High - 2 x 8 @ 50

Rope Face Pulls: 2 x 8 @ 90

Six-Way-Delt-Raise: 1 x 5 @ 15

One Arm DB High Pull - 2 x 5/5 @ 75

AVG HR - 131 BPM

MAX HR - 163 BPM

Rest Day…

Full Body…

One set of:

Overhead Machine Extension - 120

Machine Pushdowns - 210

Hammer Close Bench - 180

Strait Bar Curls - 80

Machine Curls - 40 (80)

Rope Hammer Curl - 130

Precore Shoulder Press - 180

Lateral Machine - 15 (30)

Precore Rear Fly - 160 

LeverEdge Incline Press - 270

LeverEdge Reverse Press - 270

Legend Pec Deck - 100

Protraining Row - @ 230 (U Hand)

Seal Row - @ 85 (170)

Pulldowns @ 180

Leg Press: 560 (high)

DB SLDL - 90 (180)

Standing Calf Raise: 270

* Sets of 8. 2 minutes in between exercises. 

Cash out:

Low-to-Fly High - 35/50 x 8

Rope Face Pulls: 80/100 x 8

Six-Way-Delt-Raise: 1 x 5 @ 15

One Arm DB High Pull - 1 x 5/5 @ 85

AVG HR - 122 BPM

MAX HR - 163 BPM

Rest Day…

Full Body…

One set of:

Skullcrusher - 25

Rope Pushdowns - 57.5

DB Curls - 45

Headbanger Pullups- 3 x 8

Shoulder Press - 110

SBO Row - 50

Incline DB Press - 40

Machine Press - 160

Seal Row - 50

Pulldowns - 180

Leg Curl: 130

Leg Extension: 130

Standing Calf Raise: 50 

* Sets of 8. 1 minutes in between exercises.

 

Cash out:

Band Face Pulls: 2 x 8

DB Lateral Raises: 15-25 x 8

Six-Way-Delt-Raise: 1 x 5 @ 15

Archer Pull Ups - 2 x 3/3

AVG HR - 118 BPM

MAX HR - 157 BPM

@ Westin Edina

Rest Day…

Full Body…

One set of:

Overhead Machine Extension - 90

Machine Pushdowns - 200

EZ Bar Curls - 100

Machine Curls - 35 (70)

Precore Shoulder Press - 170 (seat on 3)

Precore Rear Fly - 160 (seat on 3).

LeverEdge Incline Press - 250

LeverEdge Reverse Press - 250

Protraining Row - @ 230 (underhand) 

Pulldowns @ 180

Leg Press: 540 (high)

Hip Thrust: 180

Standing Calf Raise: 260

* Sets of 8. 2 minutes in between exercises. 

Cash out:

Rope Face Pulls: 50-80 x 8

DB Lateral Raises: 15-25 x 8

Six-Way-Delt-Raise: 1 x 5 @ 15

AVG HR - 116 BPM

MAX HR - 142 BPM

Rest Day…

Fartlek - aka “Run-Walk-Run”…

2.88 Miles

49:29

17:10/MI

22 min peak - 44%

25 min vigorous - 51%

2 min moderate - 4%

AVG HR - 143 BPM

MAX HR - 164 BPM

High Rep Density Training - Full Body…

One set of:

Seated DB Extensions - 65

Rope Pushdowns - 110 

EZ Bar Curls - 90

Rope Hammer Curls - 110

Precore Shoulder Press - 120/140/160 (seat on 3)

Precore Rear Fly - 100/120/140 (seat on 3).

LeverEdge Incline Press - 180/200/230

LeverEdge Reverse Press - 140/180/230

Protraining Row - @ 180 (wide/close/underhand) 

Pull Ups @ 25/25/45

Leg Press: 360/360/450 (high)

Leg Press: 360/360/450 (low)

Standing Calf Raise: 200-230-260

* Sets of 8-7-5 (15 second rest in between sets. 2 minutes in between exercises. 

AVG HR - 120 BPM

MAX HR - 155 BPM

@ LHP Gym

Rest Day…

PM - Lower…

Leg Press: 2 sets @ 270-360-450/360-450-450

Standing Calf Raise: 1 @ 200-230-260

*Sets of 7-5-3

Trap Bar DL: 1 @ 5-3-1 @ 230-320-410

@ LHP Gym

Heavy Density Training - Full Body…

One set of:

OH Mutt Bar Extensions - 66CG KB Bench Press - 53

KB Curls - 35

KB Hammer Curls - 53

Military Press - 53

KB SBO Upright Row - 70

KB Reverse Press - 53

KB Bench Press - 70

Bent-over KB Row - @ 70

Pull Ups @ 7-5-3 (5 sec hold at top)

KB Swing - 1x20

* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises. 

 Cash Out:

KB Low-to-High Fly - 1 x 5 @ 35

AVG HR - 113 BPM

MAX HR - 153 BPM

Rest Day…