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The Biflexible Lifter


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Monday 02/09/15

Front Squat

45 x 5

65 x 5

85 x 5

105 x 3

115 x 1

130 x 3 (Rep PR)

Deficit Deadlift

95 x 12 x 3

Posterior Deltoid Raise

15 x 12 x 3

EZ Bar Preacher Curl

25 x 12

35 x 8

25 x 12

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Tuesday 02/10/15

Bench Press

50 x 5

65 x 5

80 x 3

95 x 1

105 x 1

120 x 1

140 x 1 (Weight PR)

Dead Bench Press

55 x 12

65 x 12

75 x 12

Cable Machine Pullover

85 x 12 x 3

Cable Machine Triceps Extension

85 x 12 x 3

Wrist Roller Work

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Wednesday 02/11/15

Full Squat

60 x 5

80 x 5

100 x 3

120 x 3

140 x 1

160 x 1

180 x 1

210 x 1 (Weight PR)

Pause Squats

105 x 12 x 3

Side Bends

Banded Rotations

Calf Raises

BW x 100

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  • 2 weeks later...

Saturday 02/14/15

Deadlift

45 x 10

55 x 5

95 x 5

110 x 5

140 x 3

170 x 3

195 x 3

225 x 3

185 x 5 x 2

Leg Press (single Leg)

sled x 5 x 5 each leg

Seated Calf Raises

90 x 10 x 3

Pull-Ups

BW x 10 x 2

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Tuesday 02/17/15

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

80 x 3 x 8

Gulliotine Press

45 x 5

50 x 5

55 x 5

60 x 5

65 x 5

Rope Extension Triceps Pushdown

100 x 5 x 5

Cable Machine External Rotation Rotator Cuff Work

15 x 5 x 5

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Wednesday 02/18/15

Squat

45 x 5

65 x 5

85 x 5

105 x 5

120 x 2 x 8

Pause Squat

95 x 5 x 5

Leg Press (Plate Weight Only)

90 x 5

140 x 5

180 x 5

140 x 5 x 2

Unilateral Calf Raises

BW+45 x 5 x 5

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Friday 02/20/15

Strict Overhead Press

45 x 5

55 x 5

65 x 3

75 x 1

85 x 6 (Rep PR)

Seated Behind the Neck Barbell Press

30 x 5

45 x 5

50 x 5

55 x 5

60 x 5

Lateral Raises

20 x 5 x 2

15 x 5 x 3

Rear Deltoid Raises

15 x 5 x 5

Unilateral Overhead Triceps Extension

15 x 10 x 2 (Right)

15 x 12 x 2 (Left)

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Saturday 02/21/15

Deadlift

45 x 10

75 x 5

115 x 5

135 x 5

165 x 3

195 x 3

225 x 1

255 x 1

295 x 1 (Weight PR)

Weighted Ring Chin-ups

BW+15 x 5 x 5 (Volume PR)

Bent Over Dumbbell Row

25 x 5 x 5

Unilateral Dumbbell Curl

12 x 20

12 x 15

12 x 10

This was a pretty fun workout today! :upsidedwn

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  • 2 weeks later...

Tuesday 02/23/15

Strich Overhead Press

45 x 5

55 x 3

65 x 1

75 x 10 (Rep PR)

Seated Behind the Neck Press

55 x 12 x 3

Dumbbell Lateral Raise

20 x 15

15 x 15 x 2

Dumbbell Rear Deltoid Raise

10 x 20 x 3

Unilateral Overhead Triceps Extensions

10 x 10 x 3

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Wednesday 02/25/15

Pull-Ups

Neutral BW x 6

Wide x 3 x 2

Single Arm Bent Over Row

40 x 10

45 x 10

50 x 10

Barbell Shrugs

95 x 20 x 3

Cable Machine Pull Over

80 x 20 x 3

Reverse EZ Bar Curl

25 x 20 x 3


Friday 02/27/15

Bench Press

45 x 5

60 x 5

75 x 3

90 x 1

105 x 4

Guillotine Press

55 x 12 x 2

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Saturday 02/28/15

Straight Leg Raises in Dip Station

BW x 10 x 5

Ring Pull-Ups

BW x 6 x 3

EZ Bar Skull Crushers

25 x 12 x 3

Barbell Shrugs

115 x 20 x 3

Bent Over Dumbbell Row

25 x 10 x 3

Unilateral Biceps Curl

15 x 12 x 3

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Monday 03/02/15

Squat

60 x 5

80 x 5

105 x 3

125 x 3

155 x 5 x 3

Leg Press

300 x 5 x 3

Unilateral Leg Extension

80 x 8 x 3

Calf Raises (Leg Press)

200 x 10 x 3

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Tuesday 03/03/15

Strict Overhead Press

45 x 5

55 x 3

70 x 5 x 3

Alternating Dumbbell Overhead Press

35 x 5 x 3

Seated Behind The Neck Press

65 x 8 x 3

Banded Pull-Aparts

Purple x 10 x 3

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Wednesday 03/04/15

Weighted Chin-Ups

BW x 5

BW+15 x 5 x 3

Front Squat

45 x 5

60 x 5

75 x 3

90 x 3

115 x 5 x 3

Bent Over Dumbbell Row+Shoulder Shrug

35 x 10 x 3

Unilateral Biceps Curls

22.5 x 10 x 3

Calf Raises (Leg Press)

200 x 10 x 2

Unilateral Calf Raises

BW+45 x 10

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Friday 03/06/15

Bench Press

45 x 5

55 x 5

70 x 3

80 x 3 x 8

Dips

BW x 8 x 3

Unilateral Bench Press

35 x 5 x 3

Cable Machine Triceps Pushdowns

100 x 10 x 3

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  • 4 weeks later...

03/30/15

Squat

45 x 5

65 x 5

95 x 3

115 x 3

135 x 3

155 x 3

170 x 3

185 x 3 (Rep PR)

Front Squat

45 x 3

95 x 1

135 x 1

155 x 1 (Weight PR)

Single Leg Hip Thrust

BW+20 x 12 x 2

Banded Incline Situps

BW+band x 2 sets

Leg Extension Machine

80 x reps x 2

Seated Abductor/Adductor Machine
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Tuesday 03/31/15

2-Board Bench Press

worked up to 125 x 3

Single Arm Machine Press

35 x reps x 2

Weighted Chin-up

BW+10 x 6

BW x 6

-really tired today haha

Band Pullapart

Band x 20 x 2

Dumbbell External Rotation

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Wednesday 04/01/15

Deadlift

45 x 5

95 x 5

135 x 3

185 x 3

-felt like crap....hopefully I get back into the swing of things for this quickly.

~18" Rack Pull

135 x 3

185 x 5

Wide Grip Dimmel Deadlift

115 x 10 x 2

Snatch Grip Pendlay Row

65 x 3 x 3

Back Extension Machine

3 sets

X-Band Walking x 60 seconds x 2

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Friday 04/03/15

Overhead Strict Press

45 x 5

60 x 5

75 x 3

90 x 5 (Rep PR)

100 x 2 (Weight PR, Rep PR)

Overhead Rack Press
95 x 5
Single Arm Overhead Press Machine
3 sets each side
Dumbbell Lateral Raises
20 x 8 x 3
Bent Over Rear Deltoid Raise
15 x 8 x 3
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Saturday 04/04/15 a.k.a. ARMS DAY!!!! :grin:

EZ Bar Curl

30 x 10

40 x 10

55 x 10

Smith Machine Narrow Grip Bench Press

65 x reps x 2

75 x reps

Dumbbell Forearm Curls

10 x failure x 3

Reverse EZ Bar Curl

25 x 10

35 x 10

45 x 5

Cable Machine Triceps Pushdowns

70 x failure

85 x failure

100 x 20

Dumbbell Reverse Forearm Curl

10 x failure x 3

Single Arm Cable Machine Curls

25 x failure x 3

Dumbbell Single Arm Overhead Triceps Extension

15 x failure

10 x failure x 2

Forearm Front/Back Lever

9lb body bar x 10 x 3

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Sunday 04/05/15

Overhead Squat

18 x 3 x 2

45 x 7

Full Squat

65 x 5

95 x 5

135 x 3

155 x 1

180 x 5 (Rep PR)

Front Squat

115 x 3

135 x 1

145 x 3 (Rep PR)

Single Leg Hip Thrust

15 x 10 x 2

Banded Incline Sit Ups

Yellow x 10 x 2

Leg Press Calf Raises (Plate weight only)

200 x 25 x 2

Seated Calf Raises

90 x 12 x 2

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