Against the grain
Squat ssw one arm barbell shrugs
540 x 2 x 2
170 x 2 x 5
Single leg lying leg curls ssw single leg extension ssw DB shrugs
60 x 2 x 5
90 x 2 x 12
100 x 2 x 25
Anderson squats ssw lumberjack press
655 x 2 x 4
90 x 2 x 8
Printable View
Against the grain
Squat ssw one arm barbell shrugs
540 x 2 x 2
170 x 2 x 5
Single leg lying leg curls ssw single leg extension ssw DB shrugs
60 x 2 x 5
90 x 2 x 12
100 x 2 x 25
Anderson squats ssw lumberjack press
655 x 2 x 4
90 x 2 x 8
Prove it to yourself
Bench ssw v-Bar press down ssw cardio acceleration
280 x 5 x 3
150 x 4 x 15
11 x 5 x 30 seconds
Close Grip Bench ssw rev grip press down ssw cardio acceleration
305 x 2 x 5
150 x 2 x 10
11 x 2 x 30 seconds
Floor press ssw cardio acceleration
260 x 3 x 8
11 x 3 x 30 secs
Back up the shit you talk.
2" Deficit Deadlifts ssw barbell curls
315 x 5 x 5
95 x 5 x 8
Lat Pull down ssw behind the back cable curls
240 x 3 x 10
70 x 3 x 10
Stiff leg Deadlift ssw preacher curls
385 x 2 x 5
75 x 2 x 8
Can't be bought
SSB Box Squats ssw seated DB shoulder press
315 x 3 x 8
65 x 3 x 10
Leg extensions ssw barbell shrugs
160 x 3 x 12
505 x 3 x 10
Leg press ssw front/lateral DB raise
505 x 3 x 12
15 x 3 x 12
Push through the doors of opportunity
Bench ssw one arm rev grip press down
350 x 3 x 4
60 x 3 x 12
DB incline press ssw ez bar skull cruiser
100 x 2 x 10
125 x 2 x 8
Bench pause off chest ssw rope press down
335 x 2 x 5
100 x 2 x 10
Cardio acceleration sprints
Success isn't handed out, but you can take it. If you want it bad enough.
Squat
405 x 2
495 x 1
530 x 2
565 x 1
615 x 1
Lying Leg curl ssw DB shrugs
105 x 2 x 8
100 x 2 x 25
Leg extensions ssw plate raise
130 x 2 x 20
45 x 2 x 15
Persevere through the pain to push into a brand new day.
Heavy bench ssw Tricep press down
370 x 2 x 2
150 x 3 x 10
Close Grip Bench ssw one arm cake kickback
340 x 2 x 3
50 x 2 x 15
Bench pause off chest ssw one arm band press down
360 x 2 x 5
2 x 20
Abs
Pay your dues
SSB Box Squats ssw lumberjack press
405 x 3 x 5
135 x 3 x 5
Single-leg lying leg curl ssw DB shrugs
40 x 2 x 12
100 x 2 x 15
Anderson Squats ssw leaning lateral raise
635 x 2 x 5
25 x 2 x 8
Never back down
Pull ups
3 x 10
Deadlifts ssw ez bar curl
405 x 3
475 x 3
525 x 3
115 x 3 x 12
Stiff leg deficit Deadlift ssw cable curls
315 x 2 x 5
150 x 2 x 15
Pause Deadlifts ssw hammer curls
365 x 2 x 5
65 x 2 x 8
Who are you?
Squat ssw one-arm barbell shrug
545 * 3 * 3
135 * 3 * 10
Single-leg Leg Extensions ssw Barbell shrugs
75 * 3 * 8
545 * 3 * 5
Front Squat ssw Kneeling Cable Overhead raise
135 * 3 * 10
60 * 3 * 8
Who's gonna stop you?
Bench ssw rope press down ssw cardio acceleration
295 x 6 x 2
150 x 3 x 5
6 x 30 secs
Close Grip Bench ssw cardio acceleration
315 x 2 x 5
2 x 30 secs
Floor press ssw rev grip press down ssw cardio acceleration
275 x 2 x 6
140 x 2 x 15
2 x 30 secs
Revival.....prep begins
Bench ssw cable kick back
315 x 3
335 x 3
355 x 3
385 x 3
60 x 3 x 10
Floor press
295 x 3 x 8
DB row ssw cardio acceleration
100 x 4 x 10
4 x 30 seconds
Tricep press down ssw cable curl ssw cardio acceleration
100 x 3 x 25
150 x 3 x 15
3 x 30 secs
Redemption
Pull ups
3 x 10
Sumo Deadlifts
315 x 3 x 8
Box Squats
315 x 3 x 8
Perseverance
Squats
525 x 3
550 x 3
580 x 3
Single-leg Lying Leg curls ssw lumberjack press
40 x 2 x 10
100 x 2 x 10
Leg extensions ssw one-arm barbell shrugs
200 x 2 x 8
125 x 2 x 12