monday 7/1

Max Effort Upper

Warm up: 4x25 each

Facepulls/rows, incline DB press, band Extension

Main movement: 4 sets

bench press: 4x3

superset: 3-4 Sets

weighted dips: 8

incline db press: 15

superset: 4-5 Sets

v bar pushdown: 15

Rope pushdown: 15

Band Extensions: 100 break up sets as needed

Core work

weighted planks: 3x1 minute


TUESDAY 7/2

deadlifts/LEGS

Warm up: 4x25 each

Facepulls, Leg Press, band crunches

Main movement

deadlift: 4x3

Main accessory: 4-5 sets

Pin Goodmorning: 6

belt squat: 15

superset: 4-5 Sets

leg press: 10

band pullthrough: 10

5-6 sets

Back Extensions: 8-10

adductors/calves/abs


WEDNESDAY 7/2

shoulders/triceps

Warm up: 4x25 each

Facepulls, tricep Extension, seated db press

main movement

axle bar press: 4x4

superset: 4-5 sets

Football bar curl or hammer curl: 10

Cable Curl: 20

Superset: 3-4 Sets

JM Press or Tricep Rollback: 10

Heavy Band Pushdown: 20

Bench dips: 100

band Extensions: 100


THURSDAY 6/6

Upper Back/Rear Delts

Warm up: 4x25 each

Facepulls, standing band crunch

Superset: 4-5 Sets

Chest Supported Row: 10

Rear Delt Flyes: 6-8

Superset: 4-5 Sets

Cable Shrugs: 10

band rear delt flyes: 20

Pullups: 4 sets to failure


friday 6/7

SQUATS/LEGS

Warm up: 4x25 each

Facepulls, LEG PRESS or belt squat, band crunch

MAIN MOVEMENT:

Box Squat: 4x3

Main Accessory:

Ssb Goodmorning: 4x5

superset: 4-5 sets

KB Swings: 10-12

Band Pullthrough: 10-12

Superset: 4 Sets

Leg Extensions: 10

Band Adductor Contractions: 12-15

CORE/GPP:

Single Arm OH Carry: Down/Back

Front Rack KB march: 20 steps each side

Band side bend pushdown: 8/8

saturday/SUnday

Rest/Touch Up Days