Exercise Sets Reps WEEK

INCLINE BENCH 4 P 1
DB BENCH 4 10 2
DB ROW 4 8 3
CABLE ROW 4 10 4
MACHINE ROW 2 F 5
CHEST MACHINE 2 F 6
CABLE CROSSOVER 1 F 7
8

Exercise Sets Reps

SQUAT
ALT DL
LEG PRESS 4 10
HIP THRUST 4 14
CALF RAISES 3 20
ABS ? ?

Exercise Sets Reps

BENCH
INCLINE DB BENCH 4 P
CROSSOVER 2 F
DB HOULDER PRESS 3 12
LAT RAISES 3 12
SHOULDER COMPLEX 3 F

Exercise Sets Reps

DL
SQUAT
BB ROW 4 P
LAT PULLDOWN 3 12
INCLINE DB ROW 2 F
UNDERHAND LAT PULLDOWN 3 12
PULLOVER 3 15

Exercise Sets Reps

BENCH
BB CURLS 4 10
SKULL CRUSHERS 4 10
DB CURLS 4 10
OH DB EXTENSIONS 4 F
ROPE CURLS 2 F
PUSHDOWNS 2 F
 BENCH SQUAT
1X1 @ 87,5% + 3X6 @ 72,5% PAUSED(1X2@75%) + 3X6 @ 72,5%
1X1 @ 87,5-92,5% + 3X6 @ 75% PAUSED(1X2@757,5%) + 3X6 @ 75%
1X1 @ 85% + 3X7 @ 75% 1X1 @ 85% + 3X8 @ 75%
1X1 @ 85% + 3X8 @ 75-77,5% 1X1 @ 87,5% + 3X8 @ 75-77,5%
1X1 @ 87,5% + 4X5 @ 77,5% 4X5 @ 80%
1X1 @ 90% + 4X3 @ 85% 4X3 @ 85%
4X2 @ 85-92,5% + CG 3X7 @60% 4X2 @ 90-92,5%
MAX OUT MAX OUT
 DL BENCH
1X1 @ 87,5% + 2X7 @ 70% 3X4 @ 75-80% + CG 3X8 @ 55%
1X1 @ 87,5% + 3X6 @ 70-75% 3X4 @ 77,5%
1X1 @ 90% + 3X6 @ 70-75% 3X5 @ 77,5% + CG 3X8 @ 50%
1X1 @ 87,5-90% + 4X5 @ 77,5-80% 4X5 @ 75-77,5%
1X1 @ 87,5% + 4X4 @ 82,5-85% 4X5 @ 70%
1X1 @ 90% + 4X3 @ 82,5-85% 4X5 @ 70%
4X2 @ 90% 4X5 @ 70%
MAX OUT
 SQUAT
3X5 @ 72,5%
3X5 @ 72,5%
4X5 @ 75%
4X5 @ 75%
3X6 @ 70%
3X5 @ 72,5%
3X3 @ 70%