Tuesday.
A. Bench Press: 60kg x 8, 80kg x 5, 100kg x 3, 110kg x 5 x 1.
B. Pulldown: 50 reps.
C1. Floor Press: 90kg x 2 x 6.
C2. Reverse-flye: 18kg x 3 x 10.
D1. Dips: Bw x 8, 10kg x 8, 20kg x 8.
D2. EZ-Bar Curl: bar 30kg x 5 x 8.
E. Arnold Press: 12.5kg x 3 x 10
Wednesday.
A. Deadlift: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3, 140kg x 3, 160kg x 3 x 2.
B. FFE reverse lunge: 18kg DB’s x 3 x 5.
C. Floor wipers: 60kg x 5, 80kg x 5, 100kg x 5.
D. Toes to bar: 2 x 6
Friday.
A. Bench Press: 60kg x 8, 80kg x 8, 100kg x 8.
B. Inverted row: 50 reps.
C1. Chest supported DB Row: 18kg x 2 x10
C2. Seated DB OHP: 18kg x 2 x 8.
Sunday.
A. Squat: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 1, 130kg x 1, 140kg x 1.
B. Reverse lunge: 18kg DB’s x 2 x 8.
C. Half kneeling pallof press: 2 x 10
Week off
Monday.
A. Foam (4") Press: 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 2.
B1. Bench Press: 85kg x 2 x 10
B2. DB Row: 35kg x 3 x 8
C1. DB Bench Press: 35kg x 5, 5, 10.
C2. Reverse-flye: 12.5kg x 3 x 12.
C3. BB Shrug: 130kg x 3 x 10.
D1. Rope pushdown: 2 12.
D2. DB preacher curl: 12kg x 2 x 12.
D3. Front/lateral raise: 12.5kg x 2 x 6/6
Tuesday.
A. Front Squat: 40, 50, 60, 70kg x 8.
B. Lying Ball leg curl: 2 x 20.
C. Pallof mini-press: 3 x a-q.
D. RKC planks and bottom-up KB presses w/ 12kg
Thursday.
A. Ring row w/ archer: 3 x 12 (6/6).
B. Bench Press: 60, 85, 100kg x 8.
C. Inverted Row: 3 x 10.
D. DB Bench Press: 3 x 3.
E. Band pull-apart: 3 x 10.
F. BB curl: bar x 80 reps total.
G. Alt. Front/Lateral raise: 10kg DBs x 2 x 8/8.
Friday.
A. Step up: bw x 8, 10kg x 8, 35kg x 2 x 8.
B. BB hipthruster: 110kg x 3 x 8.
C. Box Jump: 30" x 3 x 3.
Thursday.
A. Bench Press (85%): 70, 90, 106kg x 5.
B. Ring rows: 5 x 10.
C1. Neutral grip DB BP: 27.5kg x 10
C2. DB Shrug: 27.5kg x 3 x 20.
D. Lateral raise, reverse flye, hammer curl, band pushdown, flye
Superset.
Saturday.
A. Front Squat: 40,60,72.5, 80kg x 5.
B. SSB Good Morning: 25,45,55kg x 5.
C. Ring work, skin-the-cats, etc.
Wednesday.
A. Bench Press: 60kg x 8, 80kg x 5, 95kg x 3, 105kg x 3, 112.5kg x 3.
B. Chest supported BB row: 40kg x 4 x 10.
C1. DB bench press: 40kg x 8, 10.
C2. Reverse flye: 15kg x 2 x 10
Monday.
A. Front Squat: 40, 50, 60, 70, 80, 90kg x 3.
B. SSB Good Morning: 25, 45, 55, 65kg x 6.
C. Ring work (skin the cats, u/d hip flexion/extension).
Tuesday.
A. Bench Press: 70kg x 8, 90kg x 5, 105kg x 3, 112.5kg x 1, 117.5kg x 1.
B. Seated Cable Row: 4 x 20.
C. DB Bench Press: 40kg x 3 x 6.
D. Front lever practice.
E. Inverted row: 2 x 10.
F. EZ bar curl: bar 30kg x 3 x 10.
Friday.
A. Sumo DL : up to a single with 150kg.
B. Walking Lunge w/SSB: 3 x 7/7.
C. Banded leg curl: 3 x 20.
D. Ring work
Saturday.
A. Band pull-apart: 5 x 10.
B1. Dip: bw x 8, 10kg x 8, 15kg x 8, 20kg x 8.
B2. CSR: 17.5kg x 15, 20kg x 3 x 15.
B3. Lateral raise: 12.5kg x 4 x 10.
C1. Flye: 20kg x 4 x 8.
C2. DB Shrug: 45kg x 4 x 8.
C3. DB Curl: 17.5kg x 4 x 8.
D. BB Curl: bar x 3 x 20.
E. Calfage.
F. Grip work (plate hold x 1min with 15kgs)
Tuesday.
A. Squat: up to 100kg x 5.
B. Walking lunge.
C. Ring work
Thursday.
A. Bench Press: 60, 85kg x 5. 102.5kg x 8.
B. CS DB Row: 22kg x 4 x 10.
C1. Dips x 3 x 10
C2. Lateral raise: 14kg x 3 x 8
C3. DB Curl: 18kg x 3 x 10
Tuesday.
A. Bulgarians: BW x 6, 16kg DB’s x 2 x 6.
B. Walking Lunge: bar x 6, 40kg x 2 x 6.
C. BB Bridge: 60kg x 8, 80kg x 8, 100kg x 8
D. Back lever work.
E. Standing Pallof Press: 3 x 8
Wednesday.
A1. Bench Press: 60kg x 5, 80kg x 3, 97.5kg x 3, 107.5kg x 5.
A2. DB Row: 40kg x 3 x 8.
B1. DB Bench Press: 40kg x 2 x 8.
B2. Reverse flye: 16kg x 3 x 12.
C1. BB shrug: 140kg x 3 x 10.
C2. EZ bar curl: 30kg x 4 x 8.
C3. Lateral raise: 16kg x 3 x 8.
C4. Dips: 10kg x 3 x 10.