***all sets listed are working sets. Always take as many warmup sets as needed.
A1 DB bench spider curls – 10-15 reps*
A2 incline DB curls – 10-15 reps*
A3 hammer curls – 10-15 reps*
2-3 rounds, 60 seconds rest between rounds
*drop set
A1 hip loaded calf raise – 10-15 reps*
A2 seated calf raise – 15-20 reps
A3 standing calf raise – AMRAP
A4 seizure floor calf raise – AMRAP
2-3 rounds, 60 seconds rest between rounds
*rest pause set
A1 DB incline front raise – 12-15 reps
A2 cable front raises – 12-15 reps
A3 cable face pull – 12-15 reps
A4 cable rear delt row – 12-15 reps
2-3 rounds, 45 seconds rest between rounds
Activations/prep
A1 lying cuff laterals – 10-30+ reps*, 2 sets, 2 minutes rest before working sets
*drops after second working sets
B1 cable rear delt – 10-30+ reps*, 2 sets, 2 minutes rest before working sets
*drops after second working sets
C1 DB incline front raise – 12-15 reps
C2 cable front raises – 12-15 reps
C3 cable face pull – 12-15 reps
C4 cable rear delt row – 12-15 reps
2-3 rounds, 45 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
Triceps Death Ladder
A1 banded smith extension/press – 10 reps*
A2 body weight smith extensions – 5-10 reps*
2-3 rounds, 45 seconds rest between rounds
*2-3 drop sets
A1 lean forward cable curls – 7 reps
A2 cable curls – 7 reps
A3 incline cable curls – 7 reps
2-3 rounds, 45 seconds rest between sets
Activations/prep
A1 RDLs – 5-8 reps, 2 sets, 3 minutes rest between sets
B1 ring rows – 6-10 reps, 2 sets, 3 minutes rest between sets
C1 tbar rows – 6-8 reps, 2 sets**, 3 minutes rest between sets
***after the 2nd working set, extend the set with tbar RDLS for AMRAP, then chest supported DB rows for AMRAP
D1 extension/row iso – 30ish seconds
D2 extension/row – 10-15 reps
D3 extensions* – AMRAP
1-2 rounds, 2 minutes rest between rounds
*double drop set
E1 cable rear delts – 10-15 reps*
E2 cable face pull – 10-15 reps
2-3 rounds, 1 minute rest between rounds
*drop set
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 chest supported tbar rows – 6-10 reps, 2 sets, 3 minutes rest before top sets
B1 pull down – 6-10 reps, 2 sets, 3 minutes rest before top sets
C1 chest supported lat row – 6-10 reps, 2 sets, 3 minutes rest before top sets
D1 2-position cable pull over – 10-20 reps
D2 cable high row – 10-15 rep
D3 low back extensions* – 10-20 reps
2-3 sets, 1 minute rest between rounds
*drop set on last set
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 flat machine press – 6-10 reps, 2 sets, 3 minutes rest before top sets
B1 incline band Smith – 6-10 reps, 2 sets, 3 minutes rest before top sets
C1 roller cable flys – 8-12 reps, 6-10 reps, 2 sets, 2 minutes rest before top sets
D1 top half pec dec – 10-15 reps
D2 bottom half DB fly – 10-15 reps
D3 iso hold – 30 seconds
2-3 rounds, 60 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 single arm preacher curls – 6-10 reps
A2 Swiss close-grip press with chains – 6-10 reps
2 sets, 3 minutes rest before top sets
B1 machine or hammer curl (pick) – 8-12 reps
B2 cable cross triceps extension – 8-12 reps
2 sets, 2 minutes rest before top sets
C1 high cable curls – 10-15 rep
C2 incline DB curls – 10-15 reps*
C3 rope extensions – 10-15 reps
C4 rope overhead extensions – 10-15 reps*
2 sets, 1 minute rest between rounds
*30 second iso hold on the last set
**all sets listed are working sets. Always take as many warmup sets as needed
Activations/Prep
A1 pin pronation/supination (sub with offset DB) – 3 sets, 8-10 reps (total), 30 seconds rest between sets
B1 wrist curls – 12-15 reps
B2 wrists extension – 12-15 reps
3 sets, no rest between exercises
C1 pronated DB curls – 12-15 reps
C2 DB hammer curls – AMRAP (same weight as above)
3 sets, 1 minute rest between rounds
D1 farms walk (trap bar or dumbbells) – 3 sets, 50-60 second per set, 1 minute rest between sets
**all sets listed are working sets. Always take as many warmup sets as needed.
The piece of equipment for the first exercise is called: “Titan Loadable Power Pin”
Activations/prep
A1 wide grip tbar rows – 2 sets, 6-15* reps, 3 minutes rest before working sets
*one drop set after second working set
B1 ring high rows – 2 sets, 6-15* reps, 2 minutes rest before working sets
*one drop set after second working set
C1 low back extensions- 2 sets, 10-15* reps, 90 seconds rest before working sets
*one drop set after second working set
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 low incline swiss bar press – 5-8 reps, 1 set, 3 minutes rest before working set
B1 low incline swiss bar press – 5-8 reps
B2 dips (ring or machine) – 5-8 reps
1 set, 3 minutes rest before working set
C1 low incline swiss bar press – 5-8 reps
C2 dips (ring or machine) – 5-8 reps
C3 banded flys – 8-12 reps
1 set, 2 minutes rest before working set
D1 low incline swiss bar press – 5-8 reps
D2 dips (ring or machine) – 5-8 reps
D3 banded flys – 8-12 reps
D4 banded push-ups – 5-20 reps*
1 set, 2 minutes rest before working set
*drop set to BW
***all sets listed are working sets. Always take as many warmup sets as needed.
Efficient Pull Day
Activations/prep
A1 ring pull ups* – 5-8 reps
A2 band pull-overs** – 15+
1-2 sets, 3 minutes rest between rounds
*two drop sets
**down to one knee drop set, focus on lengthened range
B1 tbar rows* – 6-8 reps
1-2 sets, 2 minutes rest between rounds
*two drop sets
C1 incline DB curls – 8-12 reps
C2 spider curls – 8-12 reps
C3 incline curl (dropped weight) – 8-12 reps
1-2 sets, 90 seconds rest between rounds
**all sets listed are working sets. Always take as many warmup sets as needed.
A1 banded rack RDLs – 6-8 reps, 2-3 sets, 2 minutes rest before working sets
B1 leg press – 8-12 reps, 2-3 sets, 2 minutes rest before working sets
C1 lying DB leg curls* – 8-10 reps
C2 Rear foot elevated split squats – 8-10 reps
2-3 sets, 90 seconds rest between rounds
D1 barbell bridges – 10-12 reps
2 sets, 60 seconds rest before working sets
E1 banded barbell bridges – 10-12 reps
2 sets, 30 seconds rest before working sets
F1-3 banded bridge/squat/adductor complex – 30+ reps total
1-2 rounds, 30 seconds rest between rounds
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 reverse band Swiss overhead press – 5-15 reps total*
A2 band lateral – 10-20 reps**
A3 band rear delt – 10-20 reps**
A4 banded face pull – 10-15 reps
A5 banded upright row – 10-15 reps
2-3 rounds, 3 minutes rest before working rounds
*drop set. First set 5-8 reps. Total with drop up to 15 reps
**start in shortened range. Step back twice to overload mid/lengthened range
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 close grip Swiss bar with chains – 5-8 reps
A2 single arm preacher – 5-10 reps
2 sets, 90 seconds rest between rounds
B1 cable cross triceps extensions- 10-12 reps
B2 single arm hammer curls – 8-10 reps
2 sets, 90 seconds rest between rounds
C1 Swiss floor triceps extensions* – 8-20 reps
C2 machine preacher* – 8-20 reps
2 sets, 45 seconds rest between rounds
*drop sets on both
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 high incline Swiss press – 5-6 reps
A2 banded decline flies – 12-15 reps
A3 DB flys – 10-15 reps
1-2 rounds, 3 minutes rest before top set
B1 DB laterals – 10-12 reps
B2 DB rack isomentronics – as long as possible
B3 rack isometronics – as long as possible
B4 DB isometrics – as long as possible
B5 banded face pull – 20 rep
B6 banded bottom laterals – AMRAP
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 RDLs – 1-2 sets*, 5-8 reps, 3 minutes rest before top sets
*last set extend with roller ham curls (or sub with whatever curl you have available) One drop set there as well. And then rest pause to extend the set after that.
B1 ring rows – 1-2 sets*, 8-12 reps, 2 minutes rest before top sets
*extend last working sets with drop set
C1 tbar rows – 6-10 reps
C2 tbar RDLs – AMRAP
1-2 sets*, 2 minutes rest between rounds
*drop set on the last set
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 seated leg curls – 3 sets, 5 reps, 2 minutes rest between sets
B1 back squats to a box – 3 sets, 5 reps, 2 minutes rest between sets
C1 reverse band hack squats – 3 sets, 5 reps, 2 minutes rest between sets
D1 prowler pushes – 3 sets, approximately 60 seconds each push, 1 minute rest between sets
E1 sled calf raises – 10 reps
E2 standing BW calf raises – 10 reps
3 sets, 60 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 rack shoulder press – 5-8 reps, 1 set, 3 minutes rest before working sets
B1 DB laterals – 8-12 reps
B2 DB rack isometronics – as long as possible
B3 rack isometronics – as long as possible
B4 DB isometric – as long as possible
1 set, 2 minutes rest before first exercise
C1 Banded rear delt – 10-12 reps
C2 DB rear delts – 10-12 reps
1 set, 2 minutes rest before first exercise
D1 rack shoulder press – 5-8 reps
D2 DB laterals – 8-12 reps
D3 DB rack isometronics – as long as possible
D4 rack isometronics – as long as possible
D5 DB isometric – as long as possible
D6 Banded rear delt – 10-12 reps
D7 DB rear delts – 10-12 reps
D8 banded face pull – 20+ reps
2-3 rounds, 1 minute rest between rounds
BFR triceps – 30,15,15,15
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 ring pull-ups- 5-8 reps*
A2 banded pullover – 15+ reps
1-2 rounds, 3 minutes rest before working sets
*2 drop sets
B1 trap bar rows – 8-10 reps*
B2 chest support DB rows – 10+ reps
B3 chest supported DB shrugs – 10+ reps
1-2 rounds, 2 minutes rest before working sets
Biceps BFR – 30, 15, 15, 15
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 incline DB arm curls – 8-12 reps
A2 low incline DB extensions – 8-12 reps
***3 drop sets, (at least 5 reps in each drop)
A3 high band curls – 10-15 reps
A4 band cross triceps extensions – 10-15 reps
1-3 rounds, 60 seconds rest between rounds
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 RDLs – 1-2 sets*, 5-8 reps, 3 minutes rest before top sets
*last set extend with roller ham curls (or sub with whatever curl you have available) One drop set there as well.
B1 ring rows – 1-2 sets*, 8-12 reps, 2 minutes rest before top sets
*extend last working sets with drop set
C1 tbar rows – 6-10 reps
C2 tbar RDLs – AMRAP
1-2 sets*, 2 minutes rest between rounds
*drop set on the last set
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 high incline barbell press – 5-8 reps
A2 ring pull-ups- 5-8 reps
2 sets*, 3 minutes rest before working sets
*drop sets on the second working sets of each
B1 ring dips – 5-8 reps
B2 tbar rows – 5-8 reps
2 sets*, 3 minutes rest before working sets
*drop sets on the second working sets of each
C1 banded cable cross extensions – 12-15 reps
C2 incline DB curls – 10-12 reps
C3 DB laterals – 10-12 reps
C4 DB lateral rack isometronics – as long as possible
C5 rack lateral isometronics – as long as possible
C6 DB isometrics – as long as possible
2-3 rounds, 60 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
A1 heel elevated font squats – 3 sets, 5-8 reps, 3 minutes rest before top sets
B1 Glute-ham/Nordic curl – 6- 10 reps
B2 heel elevated split squat – 40 reps*
3 rounds, 2 minutes rest between rounds
*20 reps (10 each leg) with weight, then drop to body weight for another 20 total reps
*all sets listed are working sets. Always take as many warmup sets as needed
Activations/prep
A1 ring pull-ups – 3 sets, 5-10 reps, 2 minutes rest between sets
B1 tbar rows – 2 sets, 6-20* reps, 2 minutes rest before working sets
*drop set and rest pause to 20+ reps
C1 ring rows – 2 sets*, 8-12 reps, 2 minutes rest before working sets
*drop set on last set
***all sets listed are working sets. Always take as many warmup sets as needed.