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

  1. [January]

February

  1. 7. RE:Pull
  2. 6. RE:Push
  3. 5. RE:Squats
  4. 4. RE:Fill
  5. 3. RE:Pull
  6. 2. RE:Push
  7. 1. RE:Squats

RE:Pull

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

RE:Push

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

RE:Squats

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

RE:Fill

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

RE:Pull

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

RE:Push

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

RE:Squats

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