Pull 1
Deadlift
4 warmup sets up to 1 x 5 at 80%
150
Chest supported row
3 x 8-10
DB lat pullovers
2-3 x 10-12
DB High Pulls
3 x 10-12
2*14
Chin curls (chin-ups)
3xF
6 rep bw
Overhead triceps extensions
3 x 10-12
35
Angels and Devils
3 x 15-20
15
2*24
132
1 hand 28
30
Push 1
maszyna
Bench press
4 x 4-6
70
110
Hi to low Crossover
3 x 10-12
2x30
DB Shoulder Press
4 x 8-10
2x16
1,5 side lateral raise
3 x 12-15
2x4
Lying triceps extensions
3 x 10-12
sztanga
28 25
DB Waiter Curls
3 x 10-12
24
Rotator cuff ER
3 x 15-20
5
Leg 1
Back Squat
4 x 4-6
110
Barbell hip trust
3 x 8-10
100
DB alt revers lunge
2-3 x 10-12 each leg
Single Leg RDL
2-3 x 10-12 each leg
24
Standing DB Calf Raises
3 x 15-20
18
2*18
Pull 2
Snatch Grip Deadlift
4x5
110
Weighted Pullups
3 x 6-8
Alt.DB Gorilla row
3 x 10-12 each arm
Straight Arm Pushdowns
2-3 x 12-15
Barbell Curls
3 x 6-8
Triceps Pushdown
3 x 10-12
45
Face Pulls
3 x 15-20
15
Barbell overhead press
4 x 4-6
50
Underhand DB Bench press
3 x 8-10
24
Abduction rows
3 x 10-12
2
Floor Flys
3 x 10-12
16
Triceps Close Grip Bench press
3 x 6-8
DB Curl of Choice
3 x 10-12
Push up plus
3xF
5
26
60
50
s+20
Push 2
65
s+15
12 single
Leg 2
Front Sqat
4 x 4-6
Barbell hip trust
3 x 8-10
BB alt revers lunge
2-3 x 10-12 each leg
Slick Floor Bridge curls
2-3 x F
Seated DB Calf Raises
3 x 15-20
Jeff Pull 1
Pull-up
3x6
80
90 (s+80)
50
seated 65
8
Seated cable row (close grip)
3 x 10-12
60
Knealing cable pullover 1x1x
3 x 15-20
17
Hammer cheat curll
3 x 8-10
16
Inclined dumbbell rotation curl
3 x 12-15
10
Jeff Push 1
Bench press
3 x 8 at 72,5%
65
Machine shoulder press
(alt: standing dumbell arnold press)
3 x 12
DIP (low
3 x 12-15
Skullcrushers 31x1
3 x 8-10
Egyptian lateral raise
3 x 12 (last r MYO)
cable tricep kickback
3 x 20-30
Jeff Legs 1
warn up back squat
10% x 10
30% x 5
50% x 4
65% x 3
75% x 1-2
Back Squat
3 x 4 at 80%
Romanian deadlift
3 x 10
Single leg press
3 x 15
Eccentric-accentuiated leg extension
Seated leg curl
3 x 10-12
Standind calf raise
3 x 10-12 (round 3 with dropset to f)
3 x 10-12
Decline crunches
2 x 10-12
Long leaver planks
2 x 30s
Jeff Pull 2
Omni grip lat pulldown
(wide-mid-reverse grip)
3 x 10-12
chest supported row
3 x 10-12
Facepulls
3 x 15-20
Incline dumbell shrug
3 x 15-20
Revese pec deck / reverse fly
2 x 15 + 15
Easy bar pronated/supinated curl
Jeff Push 2
Barbell overhead press
3 x 10/10
Triceps Close Grip Bench press
3 x 10
Low to hi crossovers
Overhead triceps extensions
3 x 10-12 last r 50% dropset
3 x 10-12
Latheral raise 21's
3 x 7/7/7
Neck flexion/extension
3 x 10-12
Jeff Leg 2
Deadlift
3x3 at 80-85%
Hack squat / Goblet squat
3 x 10-12
Single leg hip thrust
2 x 15
4 x 4 at 80%
Nordic ham curl
Prisoner back extension
Single leg calf rise
3 x 8-10
120
Weighted L sit hold
3 set