Week 2 Day 3&4 - Heavy Upper and Lower

Upper Body

A. Close Grip
Bar weight x 20
135x10
185x5
225x5
275x5
295x5x3 Sets

B. DB Incline
70lb DB 2x20

C1. Hammer Strength Rows
4x20
C2. Meadows Rows
4x10

D. Face Pulls
4x25

E1. Tricep Rope Pushdown
4x15
E2. Hammer Curls
4x10

Lower Body

A. Squat
Bar weight x 20
155x10
245x5
335x3
385x2
425x1
455x5x3 Sets

B. Split Squats
20lb DB 3x10

C. GHR
3x12 w/ One Chains

D. Ab Wheel
3x10