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Monday 1) Explosive Power – Hang Clean 2) h press hypertrophy – DB Presses 3) h pull strength – DB/BB bent rows 4) Lower Body Strength

– GHR Wednesday 1) Lower Body Strength – Squat 2) Upper Body Power – Push press 3) v pull hypertrophy – pulldowns 4) Isolation Upper Friday 1) Upper body strength – bench 2) H pull hypertrophy – cable/hammer rows 3) V pull strength – pull/chinup 4) Lower body strength - RDL 5) UL lower body hypertrophy

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