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After a really late night on Thursday, I decided to make Friday my off-day.  That meant our 2nd leg day was pushed off to today, Saturday.  To add to the mix, and also so I could hit both chest and shoulder tomorrow, I added Back or Pull Exercises into todays workout.  So after a lazy day on Friday I really put in some work today.  Remember, progress ain’t free… ya gotta put in that work.

Warmup:

  • Foam Rolling (20 min)
  • Bike (20 min)
  • Dynamic Stretching
  • Adduction Band Work

A quick note.  Either because of still not being recovered from Thursday night or from not eating enough before my workout, I just didn’t feel any explosion in my legs today.  Because of this I wasn’t able to push the weight numbers I wanted to, so made up for it by doing more sets of slightly lesser weight.  You’ll have days like this, but the key is to stay as close to your program as possible.

photo 2
Notice Juan’s Stance: Bar across the traps, elbows pulling the weight down, back tight, and hips all the way forward

Primary Lift Group: Barbell back squat (Sets of 3 Reps) + Dumbbell single arm row (Sets of 6 Reps)

  • 135 lb x 10 Reps (warmup)
  • 165 lb x 3 Reps + 65 lb x 6 reps (each arm)
  • 185 lb x 3 Reps + 65 lb x 6 reps
  • 205 lb x 3 Reps + 65 lb x 6 reps
  • 225 lb x 3 Reps + 65 lb x 6 reps
  • 245 lb x 2 Reps + 65 lb x 6 reps
  • 225 lb x 3 Reps + 65 lb x 6 reps
  • 225 lb x 3 Reps + 65 lb x 6 reps
  • 185 lb x 10 reps (final set)

Grouped Lift 1: Deadlifts (sets of 5) + Wide Grip Pull ups

  • 135 lb x 5 + 8
  • 185 lb x 5 + 8
  • 225 lb x 5 + 8

    photo 1
    I caught this just before Juan hit the bottom but notice: Hips are open, weight is balanced back over his heels, back and core is pulled tight
  • 225 lb x 5 + 8
  • 225 lb x 5 + 8
  • 225 lb x 5 + 8
  • 225 lb x 5 + 8
  • 225 lb x 12 (final set)

Grouped Lift 2:  Bent over Barbell Row (15 Reps) + Leg Press (15 Reps)

  • 135 lb x 15 + 225 lb x 15
  • 135 lb x 15 + 225 lb x 15
  • 135 lb x 15 + 225 lb x 15

Grouped Lift 3:  Lat Pull Down (10 Reps) + Standing dumbbell lunges (8 Reps each leg)

  • 160 lb x 10 + 45 lb x 8
  • 160 lb x 10 + 45 lb x 8
  • 160 lb x 10 + 45 lb x 8

Grouped Lift 4:  Seated close grip row + Leg Extension

  • 160 lb x 10 + 140 lb x 12
  • 160 lb x 10 + 140 lb x 12
  • 160 lb x 10 + 140 lb x 12

Cardio:

  • 25 min run
  • 30 min bike
  • 8 x 2 min rounds on the Heavy Bag (Boxing)

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