Warm up for each session: Warm up 5 min on machine + shoulder and hip mobility (not the exercises). Before squat/deadlift do 10 reps x 3 sets empty barbell GM/RDL
Day 1:
Squat 5 @ RPE 6,7 (+2 repeats)
Bench Press 5 @ RPE 6,7 (+2 repeats)
Barbell Good Morning 75lb x 10 reps x 3 sets
Seated Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank 4 sets x 45 sec
Day 2:
Deadlift WITH belt 5 @ RPE 6,7 (+2 repeats)
Overhead Press 5 @ RPE 6,7 (+4 repeats)
Barbell RDL warm up to 115lb x 10 reps x 3 sets
Single Arm Kneeling Cable Row 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 4 sets x 30 sec
