31 May 15: 6.3 Delts & Bis

5 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 50s between rounds.

30mins elliptical 

01 Jun 15: 6 Legs

0900 ABW

Beginning Jujimufu deadlift routine.

A Deadlift 90x6x6, 12 w/3-5mins rest

B Leg extn 50x11+4+4=19RP

30mins elliptical 

29 May 15: 6.1 Chest & Back

7 miles bike

0900 ABW 

A1 DB flye 17.5sx4x10

A2 DB bench 17.5sx4x10

A3 Push-up 4x10

A4 Pulldown 35sx4x12

B1 Low row 50s/35s/20sx5/10/15

B2 BB incline (Hammer) 30sx4x12

C1 Dip 4x12

C2 Bent cable row supinated 50x4x12

D1 CG bench push-up 4x12

D2 Pullover 20x4x12

50s between rounds. 

1400: 60mins basketball

28 May 15: 5.6 Delts & Bis

7 miles bike

0945 ABW

A1 Seated DB press 20sx12,12, 22.5sx12,12

A2 DB lateral 10sx4x12

A3 Seated DB curl 10sx12,12, 7.5sx12,12

B1 Military press 40x4x10

B2 BB curl 4x7/7/7

C1 DB front raise/lateral raise 7.5sx4x10

C2 EZ Rev curl 10x4x12

D1 Reverse flye 10sx4x12

D2 Cable curl 12.5x4x12

10mins elliptical 

27 May 15: 5.5 Legs & Tris

7 miles bike

0900 ABW

A1 DB step up 10sx4x10

A2 Step up w/jump 4x10

A3 Step up 4x10

A4 BW extn 4x15

B1 Leg extn 4x10/10/10

B2 Bar extn 4x10/10/10

C1 Bench jump over 4x20

C2 One-arm cross body DB extn 4x12

E1 HLL 3x10

E2 Crunch 3x30

E3 Side bend 30x3x10

E4 Rev crunch 3x10

60s rest between rounds.

1500: 1hr basketball

26 May 15: 5.4 Chest & Back

40 mins bike

1300 Platinum

A1 Pulldown 4x5/10/15

A2 Push up 4x20

B1 BB bench (LF) 4x5/10/15

B2 Seated DB row 20sx4x12

B3 Seated DB swim row 10sx4x12

C1 Plyo push-up over plate 4x10

C2 Straight arm pulldown 28x4x12

D1 Pec deck 42x4x12

D2 Narrow pulldown 35sx4x12

24 May 15: 5.3 Delts & Bis

3 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 60s between rounds.

30mins elliptical 

23 May 15: 5.2 Legs & Triceps

20mins bike

0900 Platinum 

A1 Squat 60x10, 70x10, 80x10, 90x10

A2 Squat jump 4x10

A3 Bodyweight squat 4x10

A4 Diamond push-up 4x15

B1 Single leg curl 30x4x10

B2 Single leg lunge 10sx4x10

B3 V-bar pushdown 45x4x12

C1 Box jump 4x10

C2 Bench dip 4x15

D1 Single leg bench bridge 4x15

D2 Burpee 4x10

20mins elliptical

22 May 15: 5.1 Chest & Back

1130 Platinum 

A1 DB flye 17.5sx4x10

A2 DB bench 17.5sx4x10

A3 Push-up 4x10

A4 Pulldown 35sx4x12

B1 Low row (Hammer) 50s/35s/20sx5/10/15

B2 BB incline (Hammer) 30sx4x12

C1 Dip 4x12

C2 Bent cable row supinated 50x4x12

D1 CG bench push-up 4x12

D2 Pullover 20x4x12

E1 HLL 3x10

E2 Swiss hip lift 3x10

E3 Swiss crunch 3x20

E4 TRX mountain climber 3x10

60s between rounds. 

20mins elliptical 

1800: 45mins turbo trainer

16 May 15: 4.6 Delts & Bis

1000 NMA

A1 Log press 4x12

A2 DB alt curl 13.6sx4x10

A3 DB alt curl 7.5sx4x10

B1 DB lateral raise (flex) 10sx4x12

B2 Seated Arnold press 10sx4x12 (same DBs)

B3 Fat Swiss curl 5x4x15

C1 DB bent raise 10x4x10

C2 Fat bar Preacher curl 5x4x10

C3 Preacher pulse 5x4x10

D1 Kneeling cable crunch 40x3x15

D2 HLL 3x10

D3 Rev woodchop 15x3x1"

D4 Rev crunch 3x10

60s between rounds.

15 May 15: 4.5 Legs & Tris

1545  Shrivenham 

A1 DL 70x4x15

A2 J-press 40x4x12

B1 Smith lunge 50x4x15

B2 V-bar extn 20x4x10

B3 V-bar extn 12.5x4x10

C1 Leg extn 11x4x12

C2 Leg curl 7x4x12

C3 One-arm lying DB extn 25lbx4x12

50s rest between rounds.

Arc 20mins

14 May 15: 4.4 Chest & Back

15min run

1300 Shrivenham 

A1 Bench 65x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 45lbx4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide (neutral machine) 55x4x10

D1 HLL 3x10

D2 Crunch 3x30

D3 Hip lift 3x10

D4 Pulldown vacuum 80x3x10

All rounds no rest between sets, 50s between rounds.

13 May 15: 4.3 Delts & Bis

0800: 20mins arc

1300 Shrivenham 

A1 Military press 40x4x10

A2 Military press 20x4x10

A3 BB curl 20x4x12

B1 Cable lateral raise (flex) 3.75x4x12

B2 DB alt curl w/twist 25lbsx4x10

C1 DB front raise 25lbsx10

C2 DB bent lateral 25lbsx10

C3 Rope curl 20/12.5x10/10

50s rest between rounds.

12 May 15: 4.2 Legs & Tris

1300 Shrivenham

A1 Squat 60x4x15

A2 EZ nosebuster 20x4x12

A3 EZ CGBP 20x4x12

B1 BSS 25lbsx4x12

B2 Oh rope extn 15x4x12

B3 Rope extn 15x4x12

C1 Stepup 25lbsx4x10

C2 Bench dip 4x20

D1 Pulldown vacuum 80x3x10

D2 HLL 3x10

D3 Kneeling rope crunch 25x3x15

D4 Rev crunch 3x10

1730: 20mins arc 

11 May 15: 4.1 Chest & Back

0830 Shrivenham 

A1 Inc press 50x15, 55x3x15

A2 Pull-up 4xF

A3 Pulldown 50x15,12,10,10

B1 DB flye 40lbsx4x15

B2 Push-up 4x15

B3 Low row supinated (Technogym) 50x4x12

C1 DB bench 55lbsx4x12

C2 Smith bent row wide pronated 50x4x10

20mins arc trainer

09 May 15: Delts & Bis 3.6

1000 Platinum 

A1 Neutral machine press 41x12, 46x12, 51x12,12

A2 DB alt curl 12.5sx4x10

A3 DB alt curl 7.5sx4x10

B1 DB lateral raise (flex) 10sx4x12

B2 Seated Arnold press 10sx4x12 (same DBs)

B3 EZ curl wide 15x4x15

C1 Cable one-arm bent raise 10x4x10

C2 Preacher curl 25x4x10

C3 Preacher pulse 25x4x10

D1 Kneeling cable crunch 40x3x15

D2 HLL 3x10

D3 Rev woodchop 15x3x1"

D4 Rev crunch 3x10

60s between rounds.

08 May 15: Legs & Tris 3.5

2 miles bike

0830 Platinum

A1 DL 60x4x15

A2 J-press 40x4x12

B1 DB walking lunge 10sx4x15

B2 V-bar extn 45x4x10

B3 V-bar extn 30x4x10

C1 Leg extn 130x4x12

C2 Leg curl 90x4x12

C3 One-arm lying DB extn 10x4x12

60s rest between rounds.

Elliptical 20mins

07 May 15: Chest & Back 3.4

7 miles bike

0900 ABW

A1 Bench 60x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 20x4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide 40x4x10

D1 Standing rope crunch 25x3x12

D2 Woodchop 10x3x10

D3 Bicycle 3x25

D4 Small leg raise 3x10

All rounds no rest between sets, 60s between rounds.

06 May 15: Delts & Bis 3.3

1600 ABW

A1 Military press 40x4x10

A2 Military press 20x4x10

A3 BB curl 20x4x12

B1 Cable lateral raise (flex) 3.75x4x12

B2 DB alt curl w/twist 10sx4x10

C1 DB front raise 10sx10

C2 DB bent lateral 10sx10

C3 Rope curl 20/10x10/10

Cardio 20mins

05 May 15: Legs & Tris 3.2

0900 ABW

A1 Squat 60x4x15

A2 EZ nosebuster 20x4x12

A3 EZ CGBP 20x4x12

B1 BSS 10sx4x12

B2 Oh rope extn 15x4x12

B3 Rope extn 15x4x12

C1 Stepup 10

C2 Bench dip 20

D1 Pulldown vacuum 80x3x10

D2 HLL 3x10

D3 Kneeling rope crunch 25x3x15

D4 Rev crunch 3x10

20mins elliptical 

04 May 15: Chest & Back 3.1

3 miles bike

1100 Platinum 

A1 Inc press 50x4x15

A2 Pull-up 4xF

A3 Pulldown 42x15,12,12,12

B1 Pec deck 42x4x15

B2 Push-up 4x15

B3 Low row supinated (Hammer MTS) 30sx4x12

C1 DB bench 25sx4x12

C2 BB bent row wide pronated (Exigo) 30sx4x10

10mins elliptical