Chest/Triceps:
1. A. Barbell Bench press 4x6,8,10,12
B. Banded/Cable crossover 4x15
2. A. Incline Bench press 4x6,8,10,12
B. Banded/Low to high Cable crossover 4x15
3. A. Weighted Dips 4x 6,8,10,12
B. Banded/High to Low cable crossover
4. A. Weight Push Up 3xFailure
B. Banded Push up (R&L) 3x15
1. Close Grip Pin Press 3x10,6,4,Failure
2. Weight Dips 3xFailure
3. A. Rope Push Away 3x10-12
B. Drag Pushdowns 3xFailure
4. Rocking Tricep PushDowns 2x12
5. Banded lying triceps extensions 2x15
Shoulders/Legs:
1. OverHead Press 4x10,8,6,6
*finish w/ DB OHP 1x15*
2. Cable Raises 2-3x7(Rear,Middle,Front)
3. A. DB Cheat Laterals 3 Sets( one arm at a time)
B. DB push press (one arm at a time)
4. Face Pulls 3x15
*Box squat (half working weight) 1-2 reps*.
Bar hang (30 seconds between working sets)
1. Barbell Squat 4x 5Rm,5RM,10RM,25RM
2. Hip thrust 4x 25,10,5,5
3. A. Bulgarian Squat 2x10-12(Hi-low Torso)
B. Explosive Bulgarian 1x Failure
4. DB TKE Drop Lunge 2-3x 10 -12(each leg)
5. DB Goblet Lunge 2x10-12(each leg)
6. Hip ladder 1x10 (each way)
Back/Biceps:
1. A.Deadlift 2x8rm,6rm
B.Weighted Chin Ups 2x4rm,8rm
2. A.Deadlift 2x4rm,4rm
B. Pull ups 2xFailure
3. Barbell Row 2-3x10-12
4. Rock Lat pulldown 2-3x10-12
5. Hyper Y/W 2x14-23(Alternate Y’s & W)
6. Barbell Shrug 1x Failure
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Abs:
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6.
7.
A. Barbell Cheat Curls 3xFailure
B. Barbell Drag Curl 3xFailure
A. Weighted Chin Ups 3xFailure
B. Chin Ups peak contraction 3xFailure
Cable Hammer curls 3x Failure
DB incline Curls 2xFaillure
DB Curl Trifecta 2x(8sets in each position)
Iso reverse crunch 1min
Seated Ab circle counterclockwise/ clockwise 1min
Elbow to knee tuck 1min
Opposite side elbow to knee plank 1min
Sledge hammer swing 1min (each side)
Banded pull downs 1min
Plank push out 1min