monday 9/23

Bench day

Warm up: 3-4 Sets

Facepulls/rows, incline DB press, band Extension

Main movement:

Bench press: 5x4

Main accessory: 5 Working Sets

Axle bar shoulder press: 5x6

Superset: 4 Sets

Seated DB press: 10,8,6,6

Crossbody skullcrusher: 4x10

superset: 4 Sets

V bar pushdown: 8

Bench dips: Max reps

superset: 4-5 Sets

Band Extensions: 100 break up sets as needed

Shoulder flyes: 100

Core work

Cable Crunches: 8-12


TUESDAY 9/17

Dynamic Lower

Warm up: 3-4 Sets

Facepulls, Reverse hypers or sleds, Abs

Main movementS

Back squat Thru Reds: 10x2 @65%

Deadlift thru Doubled Reds: 8x2@65%

Main accessory: 3-4 sets

Single leg RDL: 4/4

superset: 4-5 Sets

SLed Pull: Down/back facing backwards

Close stance leg press: 6 *3 second negative

DB Row: 8/8

superset: 3-4 Sets

Back Extensions Or Reverse hyper: 15

Adductor Contractions: 12


WEDNESDAY 9/18

OFF Day-GPP/OR ACcessory

Use this day as a recovery day, or hit a lagging body part such as biceps or shoulders


THURSDAY 9/19

Dynamic Upper/Back

Warm up: 3-4 Sets

Facepulls, Abs

main movement:

Multi grip Bar BencH: 9x3 3 close/3 wide/3 normal grip bands optional

Accessory:

DB CHEST PRESS: 3X12

Superset: 4-5 Sets

chest supported row: 6

underhand seated row: 12

Band pull apart: 16

Superset: 4-5 Sets

Shrugs: 10

band rear delt flyes: 20


friday 9/20

OFF Day-GPP/OR ACcessory

Use this day as a recovery day, or hit a lagging body part such as biceps or shoulders

saturday 9/21

SUBMAXIMAL Effort Lower

Warm up: 3-4 Sets

Facepulls, Sled or Reverse hyper, Abs

MAIN MOVEMENT:

Back Squat: 4x4

Main Accessory: 4 sets

leg press: 20

superset: 4 sets

leg extension: 20

Sled pull: Down/Back Facing backward

3 Sets

Reverse hyper: 15

4 Sets

V Bar Pulldown: 10

CORE/GPP:

Decline sit ups: 4x8

Sunday 9/22

REST