Bench barx10, 95x8, 120x5, 135x3, 150x3-5x4sets, Floor presses closer grip Pause 130x5x4sets, 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
[youtube=https://www.youtube.com/watch?v=oXlFp24yAwQ]
Conventional deadlift pulls 135x5,185x5, 225x5, 255x2, 275x3x3, GHR 4X10, Pull throughs 3x12, Upper back 8sets 10-12 reps
[youtube=https://www.youtube.com/watch?v=zgzdPEvbWtE]
Squats bar x10, 95x8, 135x5, 185x5, Belt 225x3, wraps 255x3, 270x4x4sets, Pause squats (1 sec ) 205x3x3, Leg press 3x12, GHR 4X10. Pause bench wide grip 135x5x5, band pull aparts 3x25, rotator cuff cleans 3x15
[youtube=https://www.youtube.com/watch?v=xWXbaoNgtic]
[youtube=https://www.youtube.com/watch?v=9CEu1g3hbGQ]