HEP Stretches and warm up before each session
Day 1:
Squat: 5x 3 sets [155lbs]
Bench Press: 5x 3 [155lbs]
Barbell Good Morning: 10 reps x 3 sets [65lbs]
DB Single Arm Row x 10 reps @ RPE 6,7,8 (+2 repeats) [Top Set: 60lbs DB]
Forearm Plank 3 sets x 45 sec
Day 2:
Deadlift: 5x 3 sets [225lbs]
Overhead Press: 5x 3 sets [95lbs]
Barbell RDL warm up to 95lb x 10 reps x 3 sets
Face Pulls 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 3 sets x 45 sec
Day 3:
Squat: 5 x 3 sets
Bench Press: 5 x 3 sets
Barbell Good Morning warm up to 70lb x 10 reps x 3 sets
DB Single Arm Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank 3 sets x 45 sec
Day 4:
Deadlift: 5 x 3 sets
Overhead Press: 5 x 3 sets
Barbell RDL warm up to 105lb x 10 reps x 3 sets
Face Pulls 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 3 sets x 45 sec