Jon’s Training - Upper/Lower

J1- UPPER A
J2- LOWER A
J3- REPOS
J4- UPPER B
J5- LOWER B
J6- REPOS

UPPER A LOWER A UPPER B LOWER B

WEEK 1 -DIPS 3X4-6 -SQUAT 3X4-6 -OVHP 3X4-6 -DEADLIFT 3X4-6

-BB ROW 3X6-8 -RDL 3X6-8 -PRONATED PULL UPS 3X6-8 -FRONT SQUAT 3X6-8
-OVHP ASSIS 3X8-10 -BB SHRUG 3X8-10 -DB BENCH 3X8-10 -DB SHRUG 3X8-10
-NEUTRAL PULL UPS 3X8-10 -LEG CURL 3X10-15 -DB ROW 3X8-10 -LEG EXTENSION 3X10-15
-DB FLY 3X10-15 -LOMBAIRE -TRICEPS EXTENSION 3X10-15 -LOMBAIRE
-DB CURL 3x10-15 -ABS -FACEPULL 3X10-15 -ABS
-DB LAT RAISE 3X10-15 -DB LAT RAISE 3X10-15

WEEK 2 -DB BENCH 3X4-6 -FRONT SQUAT 3X4-6 -OVHP ASSIS 3X4-6 -RDL 3X4-6
-T-BAR ROW 3X6-8 -DEADLIFT 3X8-6 -NEUTRAL PULL 3X6-8 -SQUAT 3X6-8
-OVHP 3X8-10 -BB SHRUG 3X8-10 -DIPS 3X8-10 -DB SHRUG 3X8-10
-PRONATED PULL UPS 3X8-10 -LEG CURL 3X10-15 -BB ROW 3X8-10 -LEG EXTENSION 3X10-15
-PECK DECK 3X10-15 -LOMBAIRE -FACE PULL 3X10-15 -LOMBAIRE
-DB HAMMER CURL 3X10-15 -ABS -DB CURL 3x10-15 -ABS
-DB LAT RAISE 3X10-15 -DB LAT RAISE 3X10-15