SUNDAY/SQUATS:
Squats
-Top set 8-10
-Backdown 12-15
Belt Squats (wide stance)
-Top set 12-15
-Backdown 18-20
BB Reverse Lunge
-2 sets of 8-12 ea
Leg Ext BFR superset with Leg Curls BFR
-3 sets of AMRAP
Lat Work (Pull Ups)
-3 sets of 8-15 *control the eccentric
superset with
Abs (Ab Wheel)
-3 sets of 10-20
GIANT SET:
Adductor - 1 set of AMRAP
Abductor - 1 set of AMRAP
Single Leg Press Calf Raise - 1 set of AMRAP ea
MONDAY/BACK:
Lat Pulls
-3 sets of 8-12, Drop set after last set
DB Rows
-Top set 8ea
-Backdown 20-25ea, Drop set after last set
High Row Machine
-Top set 8-10
-Backdown 12-15
Cable Single Arm Rows
-2 sets 10-12
Incline Rear Delts
-3 sets 15-20
DB Shrugs
-2 sets 12-16
Curls
-2 sets 20-25
TUESDAY/BENCH:
Incline BP
-Top set 8-10
-Backdown 14-16
Seated DB OHP
-Top set 10-12
-Backdown AMRAP
Floor DB Skullcrushers
-3 sets 10-12
Flys
-2 sets 15-20
DB Side Raises
-3 sets 15-20
Curls superset with Face Pulls
-2 sets 15-20
THURSDAY/DEADS:
1" Deficit DL
-Top set 8-10
-Backdown 12-15
DB SLDL
-Top set 10-12
-Backdown 15-17
Leg Press
-Muscle Round
Pull Throughs
-2 sets 15-20 *full stretch and SQUEEZE!
Pull Ups
-2 sets AMRAP
super set with
Hanging Leg Lifts
-3 sets 10-20
GIANT SET:
Adductor - 1 AMRAP
Abductor - 1 AMRAP
Leg Press Calf Raise - 1 AMRAP
SATURDAY/BENCH:
CG Spoto BP
-Top 6-8
-Backdown 12-15
Buffalo Bar BP
-2 sets 10-12
BB OHP
-Top 8-10
-Backdown 12-14
DB Side Raises
-12-15 reps, Drop and do AMRAP, Then do partial reps
Dips
-2 sets of BW AMRAP
Curls
-2 sets 10-15
DB Seated Cleans
-3 sets 15-20
Flys
-2 sets 12-16