Total body workout

smith squats 5x10 - increase wt each set
DB push press 5x6 - increase wt as possible
BB deadlift 5x10 - increase wt each set
UH lat pulls 3x8 - increase wt as possible
Depth Pushups 3x max reps - one minute rest
Assisted pistol squats 3x10 - alternate legs w no rest
DB Curls - Triple Dropset
Dips 3 x 10

Lower body

Hack Squat 5x20 - increase weight each set while maintaining reps
Dumbbell Deadlift 5x10 - same as above
Alternate Stepups 3x20 - use dumbbells for added resistance
Reverse Lunges 3x20 - no weight
Single calf raises 3xmax reps

Total Body Workout

Depth Pushups w/Elevated Feet  5 x max reps - 2 min rest
Hack Squats 5 x 10 reps - increase weight each set - 2 min rest
Wide Lat Pulldowns - 4 x 8 reps - adjust weight as necessary - 2 min rest
DB Deadlifts - 4 x 10 reps - increase weight each set - 3 min rest
DB Pushpresses - 4 x 8 reps - adjust weight as necessary - 2 min rest

Today’s Training

AM
   Long Slow Distance (LSD)
         20 mile road ride at talking pace

PM
  Strength Training
     5 rounds/8 repetitions  of the following triplet:
          BB Deadlift
          Ring Dips
          Bodyrows

Metabolic Training

try this.....if any question about specific exercise, google a video

Dumbbell Thruster - 5x15 on 2 minute rest(adjust weights to maintain rep goal)

3 rounds  of following:
   20 box stepups/15 bodyrows/10 Pushups - 1 minute rest between each round

Dumbbell deadlifts 5x15 on 2 minutes rest(adjust weights to maintain rep goal

Old school pre-exhaust training

Method: pick two exercises for each body part........one isolation/one compound.........do a warmup set of 20 for each.........select target weight for work sets..........do isolation set to nausea/do compound set to blackout........repeat for each bodypart:

Leg extension/Leg press
Incline dumbell flyers/ arm dips
Dumbell pullovers/Cable row
Lateral raises/ machine shoulder press
Hyperextentions/dumbell deadlifts

25s.........stolen from Kim

Do following with minimal rest.......vary weight during set as needed to achieve 25 reps

Leg ext -25 reps
Smith squat- 25 reps
Leg curl-25 reps
Hypertension- 25 reps
Stepups- 50 reps

Pushups- 25 reps
UH Lat reps
Db Press- 25 reps
Machine row- 25 reps
Machine bench-25 reps
Lateral raise-25 reps

Deadlift- 25 reps