Tuesday.
Row: 100m x 10, 40 secs rest.
Thursday.
A1. Bench Press: 85kg x 3 x 10.
A2. Deadlift: 130kg x 3 x 10.
A3. Power Clean: 65kg x 3 x 5.
Wednesday.
Bench Press: 60kg x 10, 80kg x 10, 100kg x 7.
Thursday.
Deadlift: 60kg x 10, 80kg x 10, 100kg x 10.
Pulldown: 3 x 10.
BB curl: Bar x 2 x 15.
Honeymoon week off
Monday.
6 rounds of
Pull up x 3
Push-up x 6
BW Squat x 9
Thursday.
Bench Press: 60kg, 3 x 10.
Reverse-grip Pulldown: 3 x 10.
Squat: 60kg, 2 x 5.
Monday.
Bench Press: 70kg, 10 x 10.
Tuesday.
Turkish Get-Ups: L and R, 12kg, 16kg, 20kg.
Power Snatch: 40kg, 5 x 5.
Squat: 110kg, 5 x 5.
Thursday.
Press: 45kg, 8 x 10.
Lateral Raise: 10kg, 5 x 10.
Friday.
Pulldown: 10 x 10.
Deadlift: 100kg x 10
Monday.
A1. BB Curl: 25kg, 10 x 10.
A2. Dips: 10 x 10.
B. BB Shrug: 100kg, 3 x 10.
Tuesday.
Power Snatch: 40kg x 5, 45kg x 3 x 3.
Squat: 115kg, 5 x 5.
Thursday.
Bench Press: 75kg, 10 x 10.
Band pull-apart: 5 x 10.
Face pulls: 4 x 12.
Friday.
Pulldown: 10 x 10.
Deadlift: 120kg, 2 x 10.
GHR’s: 3 x 8.
Saturday.
Press: 45kg, 10 x 10.
Lateral raise: 12.5kg, 5 x 10.
Thursday.
DB curl: 12.5kg, 10 x 10.
Dips: 10 x 10.
DB Shrug: 50kg, 3 x 10.
Tuesday.
Bench Press: 80kg x 4 x 10, 90kg x 5, 95kg x 5, 100kg x 3, 105kg x 1, 110kg x 1.
Chest-supported DB row: 22.5kg, 4 x 10.
Wednesday.
Squat: 60kg x 5, 100kg x 5, 120kg x 5, 5, 8.
Power Snatch: 40kg x 2 x 3, 45kg x 3.
Friday.
Press: 40kg x 10, 50kg x 8, 60kg x 5, 70kg x 1 (x 3).
Push Press: 70kg x 3, 80kg x 2, 60kg x 10.
Lateral Raise: 18kg, 4 x 8.
Face Pull: 5 x 10.
BB complex (sgdl/hpsnatch/ohs/back squat/btn pushpress, 3 rounds)
20kg, 30kg, 40kg.