Bench Day
A. Bench
Bar weight x 20
135x10
185x10
225x5
270x5
305x3
340x1
365x1
B. Incline DB
3x10
C. Lateral Raise, Front Raise SS
4x12
D. Weighted Pull Ups
4x8 w/75 lbs
E. Hammer Curls, Tricep Pushdowns SS
4x12
Deadlift Day
A. Deadlift
Bar weight stiff leg x 20
135x10
225x5
315x3
415x5
470x3
525x3
B. Arched Back Good Mornings
4x10
C. Leg Curl
6x6
D. Abs
4x10