Activations/prep

A1 reverse band smith – 5 sets, 6-12 reps, 2 minutes rest before working sets
***one top set, one back off set, then set the ROM a couple inches shorter, 2-3 more sets dropping weight every set. 30 seconds rest between “short range” sets

B1 roller flys – 3 sets, 8-12 reps, 2 minutes rest before working sets

C1 seated cable cross triceps extensions- 8-12 reps
C2 single arm DB preacher curls – 6-10 reps
3 rounds, 90 seconds rest between super set

D1 overhead rope triceps extensions – 12-15 reps
D2 seating “incline” cable curls – 10-12 reps
3 rounds, 45 seconds rest between rounds

**all sets listed are working sets. Always take as many warmup sets as needed.

-Take more time on the eccentrics.
-Slow down all your warmup sets. Most warmup sets 5-6 reps (tops). Eventually pyramid down to 1-3 reps before working sets. Over do “good form” on these. Intentionally slow reps. Second pauses on direction changes. Go through mental “checklist” of form.

BACK
-On lats, focus on keeping elbows in, (which will have a slightly supinated grip) especially on eccentrics and at the very end of the lengthened range.
-Focus on keeping your spine/ribcage still (let everything move around your fixed ribcage)
-For extra “activations” do the two cable variations back to back. (1)Wrap around – elbows to base of spine – triceps into lats. (2) lean forward drive the upper arm down first. “Down” the whole time for the row

CHEST
-On exercise’s loaded at the top, finish with “upper arm across” and drive your biceps into your pec to finish. Sometimes all the way to lockout. (Banded presses, flys and converging machines)
-Mess around with the set up on the roller fly. Work on fining the pecs right from the “bottom” stretched position.

TRIS/BIS
-All that matters is alignment and keeping all direct arm work pain free. Take time to line up cables and upper arm. NEVER do an exercise that hurts

UPPER BODY PREP
-scap circles
-slouch to Saint
-45 degree internal/external rotation
-Reaching arm circles

LOWER BODY PREP
-TVA breathing
-Dead bugs
-Hip block internal/external rotation
-Straight knee leg raises
-Core brace into Frog bridges

All Meat and Potatoes
-2 working sets to start. One top. (5-10 reps) One back off. (6-12 reps)
-If you want more volume, add in extra back off sets/drop sets/extended sets to Meat and Potatoes movements first. Fluff second.
-Write down all working sets. Make notes during session. At the end of session, set goals for the next workout. (Not always just load, but form, how many reps felt good, etc…)

FLUFF
-And in any “pump” or metabolic work you want. After meat and potatoes. Make sure it’s 100% pain free. Still keep the goal of “as little as possible, to produce maximal results”

SPLIT
Legs
Chest
OFF
Back of the body
Delts/Tris
Off
back (lat focus)/bis

Legs
Banded RDLs (this is the “form day”)*
Seated leg curls
Leg press
Leg extensions
Reverse band Hack

-FLUFF – make it helps drive prowler, and/or walking lunges

*Still logbook this. Just keep from/feel top priority. Don’t go into the “grey” area pushing load on this day.

Chest/tri
Reverse band Incline smith
Flat press (you pick)
Roller fly

– Chest fluff –

Standing cross cable tri X

– triceps fluff

OFF

Back of the body
Banded RDLs
Seated leg curls (or sub lying leg curls sometimes)
Walking lunges
Chest supported Tbar rows

– back fluff –

Delts/Tris
Lying cuff laterals
Rear delt
Press

– delt fluff –

Seated cable cross tri extensions

– triceps fluff –

Off

back (lat focus)/bis
Machine row (lat focused)
Single arm pull down
Chest-supported tbar

– back fluff –

Single arm curl (machine or DB preacher)
Cable “incline curls”

A1 2-dumbbell split squats – 8 reps each leg
A2 single-dumbbell split squats – 8 reps each leg*
A3 body weight split squats – 8 reps each leg
2-3 rounds, 60 seconds between rounds
*keep weight in front leg side hand

A1 rope upright rows – 10-15 reps*
A2 rear delt iso** – 30 seconds
A3 side delt iso** – 30 seconds
A4 front delt iso** – 30 seconds
1-3 rounds, 60 seconds between rounds
*Triple drop sets
**Same weight for all 3

– Whats different from last year? Do you need to change? Or continue habits of progress?

– What actions need to change to see a change in your business change?

– Set your timeframe first – this is key for adherence (what is your “daily” schedule? Do you have a short term schedule, that will allow for bigger picture stuff? For a period/phase/project?)

– Schedule around your why (time total, and quality of work)

– Align these with your “why” (consider time, and impact on other “why” priorities – personal stuff, professional stuff)