Week 4 Offseason Training Upper and Lower Main Days

Starting off the fourth week with a tad less volume but still a pretty decent amount. Upping the weight just a tad with some of my exercises. Don't want to completely exhaust myself but getting some great work in.

Main Upper

A. Barbell Straight Arm Pullover
5x10
Goal with doing these first to really get my lats firing with my bench.

B. Wide Grip Flat Bench w/ 50lbs Hanging Weight
135x10
155 w/ 50lb Hanging weight 8x8 90 seconds rest

C. DB Front, Lateral & Rear Raises SS
4x12

D1. JM Presses
4x20
D2.  BB Curls
4x20

E. DB Rows
8x8

F. Seated Leg Raises
2x50

Main Lower

A. Raw Squats
315 8x8 with 90 sec rest

B. Step Back Lunges
2x15

C. 3" Deficit Deadlifts
247lbs 8x8

D1. Calf Raise
4x25
D2. Hyperextensions
4x25

E. Barbell Shrugs
8x8

F1. Hanging Leg Raises
4x25
F2. Planks
4 30 second holds