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Workout #3 – Full Body / Conditioning Focus Warm-Up (5 mins): Jump rope or kettlebell swings. 1. Kettlebell Single Arm Overhead Squat – 3x8 per arm (10 lbs KB) 2. Zercher Squat with Dumbbells – 3x10 (20 lbs each DB) 3. Cable Deadlift – 3x12 (50 lbs) 4. Single Arm Squat Clean & Press...

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Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core) Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts. 1. Bench Press – 4x8 (50 lbs barbell) 2. Single Arm Squat Clean & Press (Dumbbell) – 3x8 per arm (15 lbs DB) 3. Triceps Dips (Bench) – 3x12 4. Alternating Side...

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings) Warm-Up (5 mins): Glute activation band walks, bodyweight squats. 1. Kas Hip Thrust – 3x12 (barbell ~45 lbs) 2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells) 3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)...

Workout #2: Lower Body (August 18) Goblet Squat - 3x25, 20, 15 - 82 lb Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb Leg Press - 3x25, 20, 15 - 151 lb Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb Seated Calf Raise - 3x25, 20, 15 - 93 lb Crunches - 3x25, 20, 15 Diet Day 261 (August 18)...

Workout #1: Upper Body (August 15) Incline DB Press - 3x25, 20, 15 - 77 lb Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb Alternate DB Curl - 3x25, 20, 15 - 67 lb Lying Triceps Extension - 3x20, 15, 10 - 99 lb Cardio: 20-30 mins Diet...

Workout #4: Lower Body (August 14) Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb Deadlift - 3x25, 20, 15 - 159 lb Dumbbell Step-Up - 3x25, 20, 15 - 75 lb Hip Abduction - 3x25, 20, 15 - 114 lb Seated Calf Raise - 3x25, 20, 15 - 113 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 259 (August...

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