Main Bench and Squat - 12 weeks out

Monday Bench

95x8
125x5
145x5
170x3
195x2
215x6-8x3sets

Floor presses pauses 185x5x4sets
Overhead Db presses 4x8
Front plate raises 3x12
Band pull aparts 3x25
Rotator cuff cleans 3x15

 

Tuesday Squat

135x5
185x5
225x5
285x2
add wraps
315x5x3sets

Pause squats
235x3x3

Leg press 3x10

Low back extensions 3x15
Lying hamstring curls 3x8

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