Bench barx10, 95x8, 120x5, 140x4, 155x2, 170x3-4x4sets, Floor presses closer grip Pause 150x3x4sets, Overhead barbell shoulder presses 5x6, Front raises plate or dbs 4x10-12, Db tricep exts 8x8 15sec rest, rope push downs 3x12-15, Band pull parts 3x25, Rotator cuff cleans 3x15

Sumo deadlift 135x5, 185x5, 225x4, 255x2, Belt 295x2, 325x3-4x3sets GHR 4X10, Pull throughs 3x12, Upper back 8sets 10-12 reps,

Pause Bench 140x6x4sets, Band pull aparts 3x25, rotator cuff cleans 3x15

Squats bar x10, 95x8, 135x5, 185x5, Belt 225x3, wraps 255x3, 300x2-3x3sets, Pause squats (1 sec ) 215x3x3, Leg press 3x12, GHR 4X10. Pause bench wide grip 140x6x4, band pull aparts 3x25, rotator cuff cleans 3x15,