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  1. #41
    Experienced Member train_harder's Avatar
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    Oct 2016
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    4x12 30lb wide grip lat
    4x12 30lb close grip lat
    4x12 30lb seated cable rows
    4x12 30lb single arm bent over db rows
    4x12 50lb kettlebell deadlifts
    5 minutes bike
    300 counts jump rope

  2. #42
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    15 minutes stationary bike
    3x12 25lb kettlebell squats
    3x12 25lb stiff leg kettlebell deadlifts
    3x15 30, 45, 60lb leg extensions
    3x15 60lb leg curl extensions
    3x15 60lb thing abductors

  3. #43
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    100 counts jump rope

    3 rounds:
    15 20lb ball slam x burpees
    15 counts battling ropes
    15 70lb deadlifts

    --

    3 minute farmer's walk, 25lb kettlebell on ea hand

  4. #44
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    150 counts jump rope

    3x12 20lb kettlebell squats
    3x12 30lb stiff leg db deadlifts
    3x12 45lb leg extensions
    3x12 12lb thigh abductors
    3x12 50lb leg curl extensions
    3x12 90lb leg press
    5 minutes stationary bike

  5. #45
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    Drop sets:

    Wide grip lat pull down
    5x60lb
    10x45lb
    15x30lb
    20x15lb
    Seated cable rows
    5x70lb
    10x60lb
    15x45lb
    20x30lb
    20x15
    Close grip lat pull down
    5x60lb
    10x45lb
    15x30lb
    20x15lb

    3x15 30lb bent over barbell rows
    3x15 10lb single arm bent over db rows
    3x12 35lb t-bar rows
    3x10 70lb barbell deadlifts

  6. #46
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  7. #47
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    15 minutes stationary bike
    300 counts jump rope

    4x15 burpees
    4x15 medicine ball slams
    4x15 dumbbell hammer curls
    4x15 dumbbell curls
    4x15 alt hammer curls
    4x15 alt dumbbell curls
    3x15 overhead triceps extension

  8. #48
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    4x15 10lb dumbbell bench press
    4x15 10lb inclined dumbbell bench press
    4x15 40lb pec deck
    4x15 10lb dumbbell flyes
    4x15 10ln inclined dumbbell flyes
    4x12 20lb barbell bench press
    10 minutes post lift cardio

  9. #49
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions

  10. #50
    Experienced Member train_harder's Avatar
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    Oct 2016
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    88
    15x3 20lb kettlebell clean and jerk
    15x3 20lb kettlebell swing
    15x3 60lb wide grip lat pull down
    15x3 45lb close grip lat pull down
    3x15 10lbs dumbbell bench press
    3x15 10lbs inclined dumbbell bench press
    3x15 10lbs inclined dumbbell flys
    1x10 10lbs dumbbell flys
    2x15 5lbs dumbbell flys
    3x15 30lb pec deck

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