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Wt. Reps Reps Reps Reps Reps Reps Reps

Week 1
Monday A
2x5, 1x5+ OHP
3x6-8 Pullups
2x5, 1x5+ Squat
5x15-20 Face Pulls
3x8-12 Hammer Curls SS 3x15-20 Lat Raises
3x8-12 Dumbbell Curls SS 3x15-20 Lat Raises
Wednesday B
2x5, 1x5+ Bench Press
3x6-8 Rows
1x5+ Deadlift
5x15-20 Facepulls
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat
Raises
Friday A
2x5, 1x5+ OHP
3x6-8 Pull Ups
2x5, 1x5+ Squat
5x15-20 Facepulls
3x8-12 Hammer Curls SS 3x15-20 Lat Raises
3x8-12 Dumbell Curls SS 3x15-20 Lat Raises
Week 2
Monday B
2x5, 1x5+ Bench
3x6-8 Rows
2x5, 1x5+ Squat
5x15-20 Face Pulls
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat
Raises
Wednesday A
2x5, 1x5+ OHP
3x6-8 Pull Ups
1x5+ Deadlift
5x15-20 Facepulls
3x8-12 Hammer Curls SS 3x15-20 Lat Raises
3x8-12 Dumbell Curls SS 3x15-20 Lat Raises
Friday B
2x5, 1x5+ Bench
3x6-8 Rows
2x5, 1x5+ Squat
5x15-20 Facepulls
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat
Raises