Monday:Back Squat 5 x 10 @57.5%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 3 x 20Seated RowBanded face pullGHR SSPT 7 TuesdayStrict Press 5 x 10 @57.5%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls (31×1)Cable Tricep...Read More
MondayRomanian Deadlift 4 x 6, building to a heavy setWeighted Glute Bridge, 3 x 12 (301)Dumbbell Reverse fly 3 x 12Single Leg KB Deadlifts 5 x 8 /leg 30 sec. restCable Tricep extension, 3 x Banded Face pulls 3 x 20 TuesdayWide-grip Bench Press 4 x 5 Build to a heavy setBent-over Rows, 4 x 8,...Read More
Monday: Strong:Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. restBarbell goodmornings 5 x 8 (light) (30×1) 30 sec. restInverted Rows 5 x 8 (light) (30×1) 30 sec. restDB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. restDB bicep Curls 5 x 8 (light) (30×1) 30 sec. restBarbell situps 3 x 10 Comp:Bench Press 5 x...Read More
MondaySumo Deadlift 5 x 5, building to a heavy setRomanian Deadlifts 4 x 8, 3 second negative tempoDumbbell Reverse fly 3 x 12Single Leg KB Deadlifts 5 x 8 /leg 30 sec. restTricep kIckbacks, 4 x 8/armBanded Face pulls 3 x 20 TuesdayClose-grip Bench Press 5 x 5 Build to a heavy setBent-over Rows, 4...Read More
MondayBack Squat 5 x 10 @55%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 30Seated RowBanded face pullGHR SSPT 6 TuesdayStrict Press 5 x 10 @55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls (31×1)Cable Tricep...Read More
Day 1Back Squat 5 x 8 @62.5%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 30Seated RowBanded face pullGHR SSPT 5 Day 2Strict Press 5 x 8 @62.5%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1DB Bench Press 3 x 10...Read More
MondayDeadlift 5 x 5, building to a heavy setGlute Bridges 4 x 5, 3 second paus at topDumbbell Chest fly 3 x 12Weighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restLat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest Tuesday:Bench Press 5 x 5...Read More
Monday: Strong: Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec....Read More
Monday: Strong: Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. restPull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Weighted step-ups 5 x 8 /leg 30 sec. restSingle arm row 5 x 8/arm (30×1) 30 sec restReverse Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp: Strict...Read More
Monday:Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec. rest Tuesday:Front...Read More
