WEEK 1 & WEEK 3
Upper
A1. Death by floor press
4sets
B1. BB row 6reps
B2. Banded face pulls 15reps
1:30min rest
3 sets
15-20 reps
C1. Australian pull-ups
1:30min rest
3sets
B1. DB lateral raise
Lower
4sets
A1. Romanian BB DL 5reps 3010 temp
A2. B-stance DB Squat 8-10reps each 3010
2mins rest
3 sets 6 reps
B1. DB step up 18” 6 reps
B2. BB Cossack 6 rep each 4010
2mins rest
8-10reps
C1. Weight sit-up
1:30min rest
– – – – – – – – – – – – – – – – – –
WEEK 2 & WEEK 4
Upper
Shoulders
4 sets
Mechanicals drop set
6-8 reps + max + max
A1. Arnold press
A2. Strict press
A3. Push press
2min rest
3 sets
BB curl
Mechanical drop set
6-8reps + max + max
C1. Pronated (reverse) grip
C2. Supinated wide
C3. Supinated narrow
2min rest
3 sets
6-8 reps
Poliquin lateral raise
1:30min rest
Lower
4sets 8/8/8/6
A1. B stance BB hip thrust 3010 temp
A2. Bulgarian split squat 3010 temp
2mins rest
3 sets
8reps
B1. Good morning
2mins rest
3sets
3x max
C1. Ring Dips
C2. Chin ups
1:30 min rest
3x 1:30 holds
D1. Weighted plank
1:30min rest
– – – – – – – – – – – – – – – –