Progressive Set
Standing Curl (15,12,8,8,12,15) 15,20,35,35,20,15
Single Set
Tricep Extension (15,12,8,8) (2DB) 20+,30,45-,25+
Force Set
Wide EZ Bar Curl (5×5) 17.5
Single Set
Skull Crusher EZ Bar (15,12,8,8) 17.5,20,32.5,20
Progressive Set
Hammer Curl (15,12,8,8,12,15) 15+,17.5+,30,30,20,17.5
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 17.5,22.5,35,35,22.5,17.5
Single Set
Weighted Crunch 3×10/35KB
Finisher
Snatch 2×10/35KB

Super Set
Pull Over (15,12,8,8) 12.5,20,30,20/BAR
Pull Up (3×10) 10,10,8
Progressive Set
Rev Grip Row EZ Bar (15,12,8,8,12,15) 15+,20+,40,40,25,17.5
Force Set
One Arm Row (5×5) L/R 55KB
Single Set
Deadlift (15,12,8,8) 37.5,42.5,67.5,42.5/BAR
Super Set
Reverse Fly (15,12) 20/25
Plank Rotation (30sec/30sec) 20/25
Finisher
Windmills 2×5/55KB

OOO.101 Plyo Legs

Super Set
Incline Fly (15,12,8) 22.5,27.5,35
Incline Press (15,12,8,8) 32.5,42.5,55,42.5
Force Set
Chest Press (5×5) 55
Progressive Set
Incline Press (15,12,8,8,12,15) 30+,40,52.5,52.5,40,32.5
Combo Set
Close Grip to Fly (15,12,8) 22.5,25,35
Multi Set
Decline Push Ups 15,12,8
Cobra to Airplane 10
Russian Twist 30
Finisher
Turkish Get Up to Windmill 2×1/55KB

RY.AM Yoga for Your Week: Standing Poses & Twists

Super Set
Lateral Raise (15,12,8) 10,12.5,17.5
Arnold Press (15,12,8,8) 15+,22.5,30,20
Progressive Set
Upright Row (15,12,8,8,12,15) 35,55,70,70,55,35
Super Set
Alt Front Raise (15,12,8) 10,12.5,17.5
Plate Twist-Twist (10,10,10) 10,12.5,12.5
Progessive Set
Reverse Fly (15,12,8,8,12,15) 10,12.5,17.5,17.5,12.5,10
Super Set
Superman Stretch (30sec) 10/10
Plank Twist-Twist (30sec) 20/20
Finisher
Halo 2×5/55KB
Windmill 2×5/55KB

Progressive Set
Standing Curl (15,12,8,8,12,15) 15,20,22.5,30,20,15
Single Set
Tricep Extension (15,12,8,8) [2DB] 20,30,40,25
Force Set
Wide EZ Bar Curl (5×5) 17.5
Single Set
Skull Crusher EZ Bar (15,12,8,8) 17.5,20,35-,20
Progressive Set
Hammer Curl (15,12,8,8,12,15) 15,17.5,25,25,17.5,15
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 15,20,35,35,22.5,17.5
Single Set
Weighted Crunch 3×10/35KB
Finisher
Snatch 2×10/35KB

Super Set
Pull Over (15,12,8,8) 35,55,70,55KB
Pull Up (3×10) 10,9,7!
Progressive Set
Rev Grip Row EZ Bar (15,12,8,8,12,15) 12.5,15,20,20+,15+,12.5+
Force Set
One Arm Row (5×5) L/R 55KB!
Single Set
Deadlift (15,12,8,8) 35/55,55×2,70/55,55x2KB
Super Set
Reverse Fly (15,12) 20!/25
Plank Rotation (30sec/30sec) 20!/25
Finisher
Farmer’s Walk 2×2/55(2)KB
Two Arm Swing 1×10/70KB

SC KB.02 Lower Body
Dbl KB Front Squat 7,7,7/55
Good Morning 7,7,7/55
Dbl KB One Leg Deadlift L/R 6,6,6/55
Single Box Pistols L/R 6,6,6/55
Dbl KB Lunge L/R 4,4,4/55
Dbl KB Jump Squats 10,10,10/55
Dbl KB Swings 6,6,6/55

Super Set
Incline Fly (15,12,8) 20+,25+,30+
Incline Press (15,12,8,8) 30+,40+,55,40+
Force Set
Chest Press (5×5) 55
Progressive Set
Incline Press (15,12,8,8,12,15) 20+,35+,52.5,52.5,40,30
Combo Set
Close Grip to Fly (15,12,8) 22.5,25,30
Multi Set
Decline Push Ups 15,12,8
Cobra to Airplane 10
Russian Twist 30sec
Finisher
Turkish Get Ups 2×1/55KB
Slingshot 2×10/55KB