Day 1 -

Bench - 90-93%, 6 total reps, 1-2 rep range

DB Bench - 3x12

Upper Back Choice - x30reps

Row Choice - x30reps

 

Day 2 -

Sumo Dead - 90-93%, 4 Total reps, 1-2 rep range

RDL - 3x5

Shrugs - x30reps

Curls - 3x12

 

Day 3 -

Squat - 90-93%, 6 total reps, 1-2 rep range, wraps and belt

Pause Bench - 3x3 RPE 8

Row/Pull choice - x30reps