| Station | Exercise |
|---|---|
| Prep 1a | Dead Hang | Hang Shrug Up | Rotator Warm Up |
| Prep 1b | Hex Bar Shrug | Kelso Incline Bench Shrug | Incline Bench Rear Delt DBs |
| Prep 2a | Rear Delt Bent Over Row | TRX Rear Delt |
| Prep 3a | Ab Strap Rear Delts | Rope Low to High |
| Complex 1 | Overhead Press | DB Push Press from Squat |
| Complex 2 | Incline Smith Machine | Incline Bench Plate Press (Coffen Press) | Incline Bench Close Grip Pushups |
| Complex 3 | Bench Press | Floor DB Press AMRAP | Med Ball Laying Push | Med Ball Standing Push |
| Method | Exercises |
|---|---|
| E1 | Bench Pyramid |
| E2 | 4 Sets of Incline Bench Prayer Press | Dips |
| E3 | Drop Sets |
| Back Exercise Menu |
|---|
| Deadlift |
| Kettle Bell Isometric Single Leg Dead Lift |
| T Bar Row (Close and Wide Grip) |
| Reeves Row |
| Pendlay Row |
| Pull Up (D Grip, Wide, Commando) |
| Cobra Single / Dbl Pull Down |
| Motor Cycle Row |
| Shot Gun Row |
| HS Row |
| Smith Machine Row |
| TRX Row (single / double) |
| TIB Pull Down |
| Seated D Grip Row |
| Pull Down Super Set w/ Rope |
| DB Row or Close Grip Hammer Row |
| Wheel Roll Outs |
| Station | Exercise |
|---|---|
| S1 | Pull Up Wide |
| S1 | Body Weight Mid Row |
| S1 | Kneeling High Pull Down (Bands or Cables) |
| S2 | Bend Over Barbell Row |
| S2 | Barbell Roll Out |
| S2 | Med Ball Slam |
| S3 | Barbell Row From Step |
| S3 | Wide Roll Out From Knees |
| S4 | Shut Gun Rown |
| S4 | Straight Arm Pull Down |
| S5 | London Bridge |
| S5 | Kneeling Single Arm High Row |
| S6 | One Arm Dumbell \ Kettle Bell Row (Rack Run) |
| Station | Exercise |
|---|---|
| S1 (6 to 12 Rs, 4 to 4 Ss) | Thib Lat Ab Strap Pull Down |
| S2 (6 to 12 Rs, 3 to 4 Ss) | Lab Pull Down Asstd w/ Straight Arm P Down (thrust) |
| S3a | Sled: Low Pos Straight Arm Pull |
| S3b | Sled: Biceps Walk Back, Tense Eccentric |
| S3c | Sled: Lat Row, Torso Fwd |
| S3 rpt | Sled: Repeat a, b, c to fail |
| S4 (4 to 6 Ss) | Backwards Preacher w/ top & bott partials |
| S5 (4 to 6 Ss) | Hammer Curl w/ Static Hold |
| Station | Exercise |
|---|---|
| A. Hall | Rev Cable Ext | Rope Ext | V Pull Down |
| TRI | Dips | Dip Machine | Bench Dip |
| T 01a | French Press |
| T 01b | Skull Crusher |
| T 01c | Close Grip Press |
| T 02 | Rope Partials (top + bot + full) |
| T 03 | 2 mins of close grip p-ups |
| BI | Waiter Curl| Cross Body Hammer |
| B 04a | Wrong Way Preacher |
| B 04b | Preacher DBs |
| B 05 | Smash Curls (face bench) |
| B 06 | TRX Curls (palms in, palms out) |
| B 07a | DB Incline Curl (elbows locked) |
| B 07b | DB Curl Seated (elbows between legs) |
| B 07c | Drag Curl (legs together) |
| B 08 | Crinkle Cable Curl (20 reps, drap A/R) |
| T 09a | Close Grip Bench |
| T 09b | Med Ball P Up, Supinaited P Up |
| T 09c | DKs, DK Coffin Press to Fail |
| B 10a | Incline Bench DB Curls Normal |
| B 10b | Incline Bench DB Curls Wide |
| T 11a | Rope French Ext |
| T 11b | Rope Ext Elbows Locked |
| B & T | BW Curls and Extensions |
| Station | Exercise |
|---|---|
| 0 | Barbell Concentric / Eccentric Pointing |
| 1 | Rev EZ Curl (thumbs over top) |
| 2 | Rag Hold |
| 3 | Plate Pinch |
| 4 | Pipe Roll |
| Station | Exercise |
|---|---|
| 1 | Hex Bar Shrug |
| 2 | Hex Bar Shrug (Reeves) |
| 3 | Eccentric Overload (Use Straps) |
| 4 | Banded Shrugs (Dual or Unilateral) |
| 5 | Gittleson Shrug (Landmine) |
| 6 | Gittleson Shurg (DB or KB) |
| 7 | D Grip Row |
| 8 | Voyeur Cable Shrug |
| 9 | Upright Row (Smith or Cable or DB) |
| 10 | Kelso Incline Bench Shrug |
| 10 | Seated Cable Shrug |
| Simple But Hard |
|---|
| 0.25 mi run | 1 min jump rope | TRX Chest Press | Toe to Bar |
| 0.25 mi run | 1 min jump rope | TRX Bi Curl & TRI Ext | Hang Oblique Crunch |
| 0.25 mi run | 1 min jump rope | TRX Row | Toe to Bar |
| 0.25 mi run | 1 min jump rope | TRX Rear Delt | TRX Atomic Push Up |
