Monday

Sumo Deadlift 5 x 5, building to a heavy set

Romanian Deadlifts 4 x 8, 3 second negative tempo

Dumbbell Reverse fly 3 x 12

Single Leg KB Deadlifts 5 x 8 /leg 30 sec. rest

Tricep kIckbacks, 4 x 8/arm

Banded Face pulls 3 x 20

Tuesday

Close-grip Bench Press 5 x 5 Build to a heavy set

Bent-over Rows, 4 x 8, 3 second negative

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Banded Pull-aparts, 3 x 20

Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

Russian Twists 3 x 15 (L+R=1)

Thursday

Strict Press 5 x 5, building to a heavy set

Iso. Overhead press hold 4 x 10-12 seconds

Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest

Double DB power clean, from hang 5 x 8

Side delt raise 5 x 8 (30×1) 30 sec. rest

Banded Push-ups, 3 sets to failure

Friday

Back Squat 5 x 5, building to a heavy set

Weighted step-ups 5 x 8 /leg 30 sec. rest

Superset: 4 x 10 KB Goblet Squat

Russian KB Swings

Seated Row, 3 x 15 (3 second negative)

DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest

Weighted situps 3 x 15