27/8
Front Squats 55*8, 65*7, 75*6, 80*5, 85*5, 90*5
Cambered bar squats 50*8, 55*8, 60*8, 65*8
SS bar goodmornings 32*5, 37*5, 42*5, 47*5
Bench pull 55*8, 60*8 62.5*8, 65*8
Snatch squat 26.5*6, 6, 6, 6
DB snatch rotations 10*4*6
Hanging abs BW*4*10
AB wheel 8, 6, 6, 6
29/8
Thick Bar bench 80*8, 90*7, 100*6, 105*5, 110*5, 115*5
Tricep bar 85*5, 90*5, 95*5, 100*5, 105*5
DB pullovers 20*8, 30*3*8
Seated row 60*5, 70*5,5 75*5
DB flys 20*4*6
ss/ Reverse flys 7*4*8
Tricep dips 15, 15, 12
Wide pullups 8, 6, 6
Prone holds ss/ Hammer curls
Bike 20mins
30/8
Deficit Sumo 90*8, 100*7, 110*6, 120*3*5
Rack lockouts (thick bar) 100*6,6 110*6,6
Wide seated row 70*6 75*3*6
Upper back extension 42 #1 band*3*6
Poor man’s GHR (blue band) 8, 8, 6, 6
Reverse Hypers 30*4*6
ss/ Hanging abs bw*4*10
2/9
Treadmill 10mins
Speed squat 60*8*2
Speed bench 60*8*2
Speed Sumo deads 70*8*2
Tricep dips 16, 16, 16
Abs
DB overhead tri’s 12.5*4*10
Bike 10mins