Monday

Back Squat, build to a heavy double

Romanian Deadlift, 4 x 8-12 (heavy)

SS: A) Weighted Step-ups, 4 x 8-10/leg

B: Single Leg Deadlifts 4 x 10-12

Glute Ham Raise 3 x 5-8 (Banded if needed)

Weighted Planks, 3 x :30 Seconds

Tuesday

Bench Press Build up to a heavy double

Z-Press, 3 x 8-10

SS: A) DB Chest Fly 3 x 10-12

B) French Press 3 x 10-12

Cable tricep extension, 3 x 20 (301)

Standing Arnold Press, 4 x 10-12 (Light to moderate)

Thursday

Banded Box Squat 8 x 3 @60ish %

Dimmel Deadlift (W/ Chains), 3 x 15-20 @40ish%

SS: A) Banded KB Swings, 4 x 8-12

B) Goblet Alt. Reverse Lunge 4 x 16-20

Banded Box Step-ups, 3 x 20/leg

GHD Situp, tabata

Friday

Band Resisted Bench Press, 8×3 @50%

Supinated Pull-up Negatives 5 x 5 (301)

SS: A) Lat Pull-overs 3 x 10-12

B) Seated KB Press 3 x 8-10

Banded Tricep Push-downs x 150

Banded bicep curls x 150