Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized
Previous
Thursday 11/02/2021
RE:Pull
Gym: 1h10m
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Knee Planks 60sec
Pavloff Press x15 ES
Time: 24min
Rotator Cuff Activation
Full Can 2x15 | 2x4kg
Side-Lying External Rotation 2x15 | 3kg
External Rotation Press (cable) 2x10 | lowest
Time: 24min
Lat Front Pull Down
4x10 | 50kg/55kg
Lat Rear Pull Down
2x10 | 50kg
Narrow Cable Row
3x15 | 29kg
Core Drill | 2 Rounds:
Bicycle Crunch x20
Back Hyperextension x10
Time: 8min
Farmers Carry
2xES | 28kg KB
Tuesday 09/02/2021
RE:Push
Gym: 1h
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Knee Planks 60sec
Pavloff Press x15 ES
Shoulder/Back Activation
Band Pass Through x10
Band Pull Apart Underhand x10
Band Lateral Raise to 45
Band External Rotation x10
Band Arm Circles x10 | ED
Barbell Bench Press
5x10 | 62.5kg
Incline Dumbbell Press
3x10 | 2x18kg DB
Shoulder Push Press
4x10 | 20kg
3 Rounds
Vertical Knee Raise x10
Cable Pulldown x 10 | 25kg
Monday 08/02/2021
RE:Squats
Gym: 1h
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Planks 60sec
Pavloff Press x15 ES
Glute Activation
The Bridge x10 EL (Just leg; Everything)
Jane Fonda Glute Med x10 ES
Weighted Goblet Squat x15
Unweighted Barbel Front Squats x10
Unweighted Barbel Back Squats x10
Barbell Back Squats
4x10 | 57.5kg
Split Lunges
2x15 | 2x8kg DB
Back Hyperextension
2x10 | 5kg Plate
Friday 05/02/2021
RE:Fill
Gym: 1h10m
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Knee Planks 60sec
Pavloff Press x15 ES
Time: 24min
Rotator Cuff Activation
BW Dips
2x15
2x10
High Cable Chest Fly
2x12 | 11.25kg
Incline DB Curls | 2x10kg
2x12
1x10
Scott EZ | 2x5kg Plates
2x12
Narrow Barbell Bench Press
3x10 | 50kg
Triceps Cable Press-Down | 15kg
2x12
Thursday 04/02/2021
RE:Pull
Gym: 1h10m
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Knee Planks 60sec
Pavloff Press x15 ES
Time: 24min
Core Drill | 2 Rounds:
Vertical Knee Raise x10
Bicycle Crunch x20
Back Hyperextension x10
Time: 8min
Rotator Cuff Activation
Full Can 2x15 | 2x4kg
Side-Lying External Rotation 2x15 | 3kg
External Rotation Press (cable) 2x10 | lowest
Time: 24min
Lat Pull Down
4x10 | 50kg
Narrow Cable Row
3x15 | 29kg
Farmers Carry
2xES | 24kg KB
Tuesday 02/02/2021
RE:Push
Gym: 1h
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Knee Planks 60sec
Pavloff Press x15 ES
Shoulder/Back Activation
Band Pass Through x10
Band Pull Apart Underhand x10
Band Lateral Raise to 45
Band External Rotation x10
Band Arm Circles x10 | ED
Barbell Bench Press
4x10 | 60kg
1x8 | 60kg
Incline Dumbbell Press
3x10 | 2x18kg DB
Shoulder Push Press
4x10 | 20kg
Vertical Knee Raise
3x10
Monday 01/02/2021
RE:Squats
Gym: 1h
Core Activation | 2 Rounds
Bird Dog x10 ES
Dead Bugs x10 ES
Side Planks 60sec
Pavloff Press x15 ES
Glute Activation
The Bridge x10 EL (Just leg; Everything)
Jane Fonda Glute Med x10 ES
Weighted Goblet Squat x15
Unweighted Barbel Front Squats x10
Unweighted Barbel Back Squats x10
Barbell Back Squats
5x10 | 55kg
Split Lunges
2x15 | 2x8kg DB
Back Hyperextension
2x10 | BW