Monday April 6, Bench

  • Bench, BarX10, 155X8, 231X5, 275X3, 319X2, 341X1,
  • Incline Db presses 3x20
  • Front raises 3x20
  • Side raises 3x15
  • Rope push downs 5x20
  • Band pull aparts 3x25
  • Rotator cuff cleans 3x15

Wednesday April 8, Back & Hamstrings

  • Wide Grip Lat Pull Down 5 sets of 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down 5 sets of 12, 10, 8, 6, 4 reps
  • One Arm Seated Row  4 sets of 12 reps
  • GHR 5X10

Friday April 10, Deadlift

    • Deadlift from floor 135x5x2, 235x5, 325x3, 415x2, 505x2
    • Shrugs 135x20, 225x15, 315x15, 405x15

Monday April 13 Bench

  • Bench BarX10, 155x5, 231x5, 275x3, 319x1, 352x1, 363x1
  • Front raises 3x20
  • Side raises 3x15
  • Rope push downs 5x20
  • Band pull aparts 3x25
  • Rotator cuff cleans 3x15