All I need is twice a week and this is how I do it page

[Darwin17]

I workout twice a week. Three workouts rotated for 12 sessions each then off to the next phase. The goal is progressing weight until the prescribed set max has hit and then weight increases. Each workout must have progression in either reps or weight. Only enough rest for my partner to do his set and then I attack mine. This is done with maximum intensity. When noted 8-10 that is a rep range where you start out as heavy as you can go and then go down from there.

This gets me sore and it gets me in shape.

Workout 1: Upper body

Pull Ups
3 x Max and 1 negative when fail

Dips (weighted)
3 x 8

DB Row
3 x 8

Hammer Strength Shoulder Press:
2 x 8-10 (rep range)

DB Shrugs
2 x 15

EZ Bar Scull Crushers
2 x 12-15

DB Bench
2 x 8

Core (abs, medicine balls, etc.)

Workout 2: Lower Body

DB Lunges
2 x 10

Leg Press
3 x 10

DB Standing Calf Raise
3 x 12

Bar RDL (Romanian Deadlift)
3 x 10

Stability Ball DB squat 5 sec. down 5 sec. up no lockout
2 x 8

Stability Ball Hip Thrust
1 x 25

Core

Workout 3: Mother F****er

Bench
3 x 6-8

Deadlift
4 x 6

Hammer combo push/press....nasty machine to super-set too
3 x 8-10

Box Squat
2 x 15

Pulldowns
2 x 8-12

Core

[Darwin17]

Ok......this is not some workout made from the blue.....here is some of the weights I am using as of the last workout...they are always moving up or I am improving reps and will go up for the next round.

Deadlift
345

Bench
225

Max pull ups
11

Leg press
500

Box Squat
180

RDL
185