MONDAY:
Lat Pulls
-3 sets 8-12
DB Incline Rows
-Top set 8-10
-Backdown 15
Chin Ups
-2 sets AMRAP
Cable Rows
-Top 8-10
-Backdown 18-20
Seated DB Rear Delts
-3 sets 15-20
BB Shrugs
-2 sets 15-20
Curls
-2 sets 20-25
TUESDAY:
Pause BP
-Work to a heavy single
CG BP
-3 sets 8-12
High Incline DB BP
-Top 6-10
-Backdown 12-15
Flys
-2 sets 15-20
Cable Side Raises
-2 sets 12-15 each
Curls - 2 sets 15-20 SUPER SET with DB Incline Rear Delts - 3 sets 15-20
THURSDAY:
2" Sumo Block Pulls
-Top 4-6
-Backdown AMRAP
RDL's
-Top 12-14
-Backdown 16-18
Belt Squats
-Top 14-16
-Backdown 20-22
Weighted GHR
-2 sets AMRAP
Pull Ups - 2 sets amrap SUPER SET with Abs - 3 sets 10-20
Hip Add - 1 sets 18-20 SUPER SET with Hip Abd - 1 set 18-20
Calf Raises - 1 set to failure
SATURDAY:
Incline BP
-Top 5-7
-Backdown 10-12
Seated DB OHP
-Top 8-10
-Backdown AMRAP
JM Press
-3 sets 10-12
Flys
-2 sets 15-20
DB Side Raises
-3 sets 15-20
Curls - 15-20 SUPER SET with Face Pulls - 3 sets 15-20
SUNDAY:
Tempo Pause Squats
-3 sets 5-8
Front Squats
-Top 6-8
-Backdown 12-14
DB SLDL
-2 sets 8-10
Walking Lunges
-2 sets 10-12 ea
Lat Work - 3 sets 8-15 SUPER SET with Abs - 3 sets 10-20
Hip Add - 1 set 18-20 SUPER SET with Hip Abd - 1 sets 18-20
Single Calf Raises - 1 set to failure