Mon-Wed

The "I-own-a-gym-but-have-no-time-to-train" Monday workout
Warmed up then
2-step jumps 4 sets of 3 reps

Squat: 12x2 @ 250 lbs. and Face Pulls 4x20/50

Deadlifts: sumo w/doubled mini bands on the bar 275x1x10 sets (bands give approximately 200 lbs tension @ top)

The "In-a-hurry-again-because-wife-called-and-said-kid-missed-her-ride-pick-her-up" workout
(goes well w/NWA's greatest hits)
Foam roll and Amp'd upper warm-up

Bench press w/doubled mini bands
Close grip 160x3x3 sets
Medium grip 170x3x3 sets
Wide grip 180x3x3 sets
*Superset w/Band pullaparts (over/under grip) 15 reps a set/180 total reps

Incline DB triceps extensions w/band around my back 3x12/40, 45, 50
*Superset w/Chest supported rows w/doubled mini band over bar 3x8/90, 100, 110

Rear delt raises lying on an incline bench 3x12/side/25

Stay strong,
Ed T.