Monday

Wide grip Bench Press 5 x 5, working up to a heavy set

Z-press 4 x 6

SS: 1)DB Floor Press 3 x 10-12

2)Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

Plank Pull-throughs 3 x 20 (L+R=2)

Tuesday

Back Squat 5 x 5, working up to a heavy set

Barbell Bent-over row, 4 x 6 (301)

Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)

SS: 1) Goblet alternating Lunges, 4 x 16-20

2) Banded Pull-throughs 4 x 20

Wall-Sits 4 x 30 seconds, weighted if too easy

Thursday

Deadlift 5 x 5, working up to a heavy set

Barbell Goodmornings 4 x 6 (301)

SS A: Russian KB Swings 3 x 12-16

B: Goblet Reverse Lunges 3 x 12/leg

Banded Hamstring Curls x 100 reps, break as needed

Weighted situps 3 x 15

Friday

Push Press, 5 x 5, working up to a heavy set

Barbell Floor Press 4 x 6 (301)

SS: 1) Inverted Rows 4 x 10-12

2) Push-ups (band assisted if needed) 4 x 8-10

SS: I’s, T’s , Y’s 3 x 12

Tabata Squat Pulses, 20 on, 10 off, 4 minutes