Day 1: Shoulders and Biceps
- Press – 5/3/1 (pr set)
- Press FSL x AMRAP
- Side Laterals – 1 warm up set, then 2 sets to failure
- Barbell Curls – 1 warm up set, then 2 sets to failure
- Db Incline curl – 1 all out set + rest/Pause
Day 2: Back
- Deadlift – 5/3/1 (pr set)
- Chin ups – 2 sets bodyweight, then 3x8 weighted
- Cable row – 2 easier sets, then 1 all out set of 8 + rest/pause
- Face pulls 3 x 15
Day 3: Chest and Triceps
- Bench Press – 5/3/1 (pr set)
- Bench Press FSL 3x5
- Weighted Dips – 2 lighter sets, then 2 all out sets
- Triceps Pushdowns – 1 x 20, then 2 all out sets
Day 4: Legs
- Squat – 5/3/1 (pr set)
- Squat – FSL 3x5
- Leg Press – 3 x 12
Idk just something I pulled out of my mind. How’s it look?