Warm: Treadmill- 9:45 Weights: Leg calf toe press- 150x6, 100x10 Adductor- 40x10 FFESS- 18x8 SL band ham curl lying- Rx8,... read more

KB tib ant. raise- 8x20, 8x20, 8x15 Plate SA shoulder press- 10x10, 15x10, 20x3 SA cable fly (high... read more

After a year plus at my own home gym, using solely free weight exercises, it has been a nice... read more

Seated band hamstring curl- Rx10, Rx10 Single leg DB deadlift- 42.5x8 Conventional BB deadlift- 130x15 read more

Warm: Treadmill- 5:30 @ 6kph Weights: SA cable curl- 17.5x7 SA pushdown- 5x15, 7.5x12 SA lateral- 3.25x10 SA cable fly... read more

Warm: Treadmill- 5:00, 5.5 kph Weights: Adductor- 50x9+1 SL band hamstring lying- Bx15 Deadlift- 130x6 FFESS- 20x15 (one DB ipsilateral) ... read more

Pull-ups are a staple of bodyweight training—synonymous with upper body strength, core control, and athleticism. But like many classic... read more

Legs  Squats Aim for 50-100 reps in as few sets as possible Can change foot placement and work on... read more

SA cable fly (across body)- 7.5x15 SA cable curl (front)- 12.5x8 Kneeling cable external rotation- 3.75x8, 5x10 SA... read more

Warm-up: Hanging knee raises- 5, 5, 5 Banded walk- Bx40, Bx20 Single leg calf raise (BW)- 10/8/6/4 cluster Working exercises: ... read more