TUES AUGUST 31 – EXTRA WORKOUT

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band – 2×50
External Should Rotation w/ mini band – 2×30
Hip Abduction w/light band – 3×15 last 5 reps of each set static hold

SUN AUG 29TH – DE BP

Warm up – Sled dragging 6 trips
Lat work with blast straps
DE BP – 175 + 80lbs chain 8×3, 245 + 80lbs chain x 1, 300 + 80lbs chain x 1
4 Board Press SS Bar – 225×5, 315×3, 315x2x5
Front Lat Pulldown 4×10
Rear Lateral – 3×10

WED AUGUST 25 – ME BP

Floor press close grip w/ chains – up to 225 + 3 chains x3, 265 + 4 chains x3, 285 + 5 chains x3, 315 + 6 chains x1, 335 + 7 chains x1
Low pin press – 245 2×5, 295×5
Seated Low Row – 4×8-10 heavy
Mini Band Rear Delt – 3×15
Inch Dumbell Curls – 2×10

TUE AUGUST 24 – EXTRA WORKOUT

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band 2×50
External Should Rotation w/ mini band 3×20

SUN AUGUST 22 – DE BP

Warmup – upper body cardio machine 2 min. to warmup shoulders
face pulls – 4×10
stretching
DE BP – 8×3 155 + minis
Board Presses (5 board)w/minis – 275×5, 315×2, 275×5
Tricep Press Downs – 4×10
Low Pully Rows – 4×10
Shoulder Press Machine – 4×10
Rear Delt Machine – 4×10

SAT AUGUST 21 – EXTRA WORKOUT

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band 2×50
External Should Rotation w/ mini band 3×20

FRI AUGUST 20 – DE SQ/DL

Squats – up to 225×3, 315×3, added Frantz suit straps down 405×1, 490×3
Deadlifts (off of a block with feet almost touching bar)- 275×1, 315×1, 405×1, 425×1
Leg Extensions – 3×10
Hip Abduction Machine -4×10
Pull Down Abs – 4×10