Squat (Heavy)
5 x 2 @ 80% (400#)
Warm-up
60k x 4
90k x 2
140k x 1
160k x 1
Front Squat
4 x 5
GHR
3 x 8
Bench (Reps)
1 x 8 @ 70% (220)
Warm-up
135 x 8
185 x 3
205 x 1
B. Incline 6 x 8
50 x 2 x 8
60 x 2 x 8
70 x 2 x 8
B2. F.E. Pushups 6 x 15
B3. T-Row 6 x 15 @ 135
C. Suspended Rev. Fly 2 x 12
C2. Hanging leg drops 2 x 10
*Death by Chest
Tempo Flys 2 x 15
Elevated Tempo Pushups w/ pulse 2 x failure
*After this finisher chest workout, I was like…
Deadlift (explosion)
8 x 3 @ 60% (360)
B.Rack Pulls
315 x 8
385 x 2 x 5
C. BB Hip Press 2 x 12-15
225 x 12
315 x 15
Accessory Day
Shoulder Press 5-4-3-2-1-2-3-4-5
Weighted Pullups 5-4-3-2-1-2-3-4-5
B.DB Preacher Curl 3×12-15
B2 Rear Delt Swings 3×35
B3.DB Bench 3×8
C. Hammer Curl 3×10-12
C2. lateral Raises 3 x 12
C3. Lat Pulldown 2 x 15
C4. Triceps 2 x 20