DEZEMBRO

Monday
Heavy Lower Set 1 Set 2
Squat Warm Up 104 x6 104 x6
Deadlift Warm Up 125 x6 125 x6
Optional Exercise 1 (Split Squat/lunges) Warm Up 40 x8-12 40 x8-12
Optional Exercise 2 (Hamstring Curl) Warm Up 25 x8-12 25 x8-12

Tuesday
Heavy Upper Set 1 Set 2
Bench Press Warm Up 40 x6 40 x6
Primary Upper Back Exercise Warm Up 37 x6 37 x6
Shoulder Exercise Warm Up 22 x6 22 x6
Upper Back Exercise #2 Warm Up 5 x6 5 x6
Optional Exercise 1 (Bicep Curls) Warm Up x8-12 x8-12
Optional Exercise 2 (French Press) Warm Up x8-12 x8-12

Thursday
Hypertrophy Lower Set 1 Set 2
Back or Front Squat Warm Up 90 x8 90 x8
Deadlift Variation Warm Up 90 x8 90 x8
Hamstring Curl Warm Up 25 x8 25 x8
Calf Raise Warm Up 40 x15 40 x15
Optional Exercise 1 (Split Squat) Warm Up 20 x8-12 20 x8-12
Optional Exercise 2 (Lunges) Warm Up 20 x8-12 20 x8-12

Friday
Hypertrophy Upper Set 1 Set 2
Chest Press (Flat or Decline) Warm Up 80 x8 80 x8
Incline Chest Press Warm Up x8 x8
Upper Back Exercise #1 Warm Up x8 x8
Upper Back Exercise #2 Warm Up x8 x8
Shoulder Exercise Warm Up x10 x10
Bicep Exercise Warm Up x10 x10
Optional Exercise 1 (Bicep) Warm Up x8-12 x8-12
Optional Exercise 2 (Tricep) Warm Up x8-12 x8-12
Set 3
104 x6
125 x6
40 x8-12
25 x8-12

Set 3
40 x6
37 x6
22 x6
5 x6
x8-12
x8-12

Set 3 Set 4 Set 5

90 x8 90 x8 90 x8
90 x8 90 x6 90 x6
25 x8 25 x6 25 x6
40 x15 40 x15 40 x15
20 x8-12 20 x8-12
20 x8-12 20 x8-12

Set 3 Set 4
80 x8 80 x8
x8 x8
x8 x8
x8 x8
x10 0 x6
x10
x8-12 x8-12
x8-12 x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 0 x6 0
Front Squat Warm Up x8-12 0 x8-12
Deadlift Warm Up x6 x6
SLDL Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 55 x6 55
DB Row Warm Up x6 x6
DB Press Seated Warm Up x6 x12
Pullup & Dip Weighted x6 x12
DB Curl Warm Up x8-12 x8-12
JM Press Warm Up x8-12 x8-12

Thursday
Control Lower Set 1 Set 2 Set 3
Pause Squat Warm Up x4 0 x4 0
Pause Front squat Warm Up x8-12 x8-12
Pause Deadlift Warm Up x4 0 x4 0
Deficit Deadlift Warm Up x8-12 x8-12

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up x4 x4
Pause DB Row Warm Up x4 x4
DB Press Seated Warm Up x10 0 x6 0
Pullup & Dip Weighted x10
JM Press Warm Up x8-12 x8-12
DB Curl Warm Up x8-12 x8-12
x6
x8-12

x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x8-12 0 x6 0 x6 0 x6
x4
x8-12

Set 4 Set 5 Set 6

x4 x4 x4 x4
x4 x4 x4 x4
x6 0 x6

x8-12
x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 0 x6 0
Deadlift Warm Up x6 0 x6
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 x6
Primary Upper Back Exercise Warm Up x6 x6
Shoulder Exercise Warm Up x6 x12
Upper Back Exercise #2 Warm Up x6 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Thursday
Power Lower Set 1 Set 2 Set 3
Weighted Explosive Exercise #1 Warm Up x4 0 x4 0
Weighted Explosive Exercise #2 Warm Up x4 0 x4
Optional Explosive Exercise #1 Warm Up x4 0 x4
Optional Explosive Exercise #2 Warm Up x4 0 x4

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up 4 4
Pause Primary Upper Back Exercise Warm Up 4 4
Shoulder Exercise Warm Up x10 0 x6 0
Upper Back Exercise #2 Warm Up x10
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
x6

x8-12
x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4
x4 0 x4 0 x4

Set 4 Set 5 Set 6

4 x4 x4 x4
4 x4 x4 x4
x6 0 x6

x8-12
x8-12