MON
TTF LOWER WARM UP
SAFETY Bar good mornings 3x5 worked up to 185lbs
Bulgarian Split squat 3x5 worked up to 20lbs
Heavy Ab Pulldowns 3x5 worked up to stack
TUES
TTF UPPER WARM UP
Rhino Bar 100 reps 135lbs
DB low rows 3x8 worked up to 70lbs
Bicep machine 3x8
Ab Machine 3x20
THURS
TTF LOWER WARM UP
Rack pulls against mini bands 5x3 135lbs
Prone leg curls 3x5
Stretch
FRI
DB incline Bench worked up to 70lbs x8
Chest support Row 3x8 185lbs
Push ups 3xfail
For the groups we hit 12’s on the main lifts and assistance exercises. We have 2 more weeks of this template then we will hit some ISOMETRIC movements before we head into a 12 week cycle.