Monday Wednesday

Week 1 Sets Reps Week 1 Sets

Speed Bench Press 10 2 Pin Squat (Heavy 405-495) 5
Neutral Grip DB Incline 4 8 Low Box (Light 185-225) 5
Pronated Chest Supported Row 5 8 Adductor 2
Lateral Raise 3 10
Hammer Curl 2 10 Week 2
Low Box (Heavy 245+) 5
Week 2 Pin Squat (Light 315-405) 5
Board Press 5 3 Kneeling Squat (135) 3
BB Incline Bench Press 3 8
BB Row 4 8 Week 3
1 Arm Push Press 3 8 Full Squat (405 x 3) 4
Skull Crusher 2 10
BB Curl 2 10 Week 4
Pin Squat (Heavy 495-585) 5
Week 3 Low Box (Light 235-275) 5
Speed Bench Press 8 1 Abductor 2
Neutral Grip DB Incline 3 6
Neutral Grip Chest Supported Row 3 8 Week 5
Lateral Raise 2 10 Low Box (Heavy 315-365+) 3
Hammer Curl 2 10 Pin Squat (Light 405-455) 3
5 Sec Pause Squat (135) 2
Week 4 Kneeling Squat 3
ME Bench Press
DB Incline Bench Press 3 10
Lever Pulldown 3 10, 8, 6
Seated Military Press 3 5
DB Tricep Extension 2 10
Zottman Curl 2 10

Week 5
DB Incline 2 10
1 Arm Row 2 10
Supinated Pulldown 2 10
 Friday
Reps Week 1 Sets Reps
5 Speed Deadlift 10 2
5 Seated Leg Curl 3 8
20 Glute Ham 3 8
Abductor 2 20

5 Week 2
5 Rack Deadlift 5 3
5 to 8 Back Extension 3 10
Adductor 2 20
Abductor 2 20
5, 3, 3, 2 Lying Leg Curl 3 8

Week 3
3 Speed Deadlift 8 1
3 Glute Ham 2 8
20 Adductor 2 20
Seated Leg Curl 2 8

3 Week 4
3 ME Deadlift
8 Reverse Lunge 2 8
5 to 8