July 11, 2024

Jul 7, 2024

1 min read

For Quality

2 Sets - 10 Bent Over Row

2 Sets - 10 Reverse Grip Bent Over Row

2 Sets - 10 Seated Reverse Flys

2 Sets -16 Alt DB Curls (8/side)

2 Sets - 16 Alt Hammer Curls (8/side)

1 set - Bicep Curl 21’s

Rest 2-3 Mins Between Sets

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November 2, 2026

(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10/ DB Rainbow Squat 10/ R

November 3, 2026

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline B

November 4, 2026

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec b

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