monday 3/18

CHEST/TRICEPS

Warm up: 4x25 each

Face pulls, incline dB press, tricep extension

Main Movement

Close grip Bench Press: 4x3

Main accesory: 4 Sets

Close grip Floor Press: 6

Superset: 4 sets

Db Chest Press: 15

Band Crossover: 16

superset: 4 sets

Incline Skullcrusher: 6

V Bar Push Down: 10

Band extensions: 100


TUESDAY 3/19

deadlifts/LEGS

Warm up: 4x25 each

Facepulls, Band crunch, leg Press or belt squat

Main Movement:

Deadlift with plates on 1 Mat: 1 RM

Main Accessory:

Pause pulls: 4x3 pause just below knees

SUPERSET 4-5 SETS

Wide belt squat: 10

Reverse hyper: 15

Band Pullthrough: 10

4 Sets

HAmstring curl: 15

CORE

50 weighted crunches


WEDNESDAY 3/20

speed bench/heavy arms

Warm up: 2x25 each

Facepulls, incline db press, tricep Extension

main movement

speed bench: 9x3 use three different grips

Superset: 4 Sets

Spider Curl: 8

Crossbody skullcrusher: 6/6

superset: 4 sets

Rope kettlebell Curl: 6-8

Dumbbell hammer curl: 20

V Bar pushdown: 10

Tricep kickback: 20

band Curls: 100

band Extensions: 100


THURSDAY 3/21

Back/Biceps

Warm up: 4x25 each

Facepulls, standing band crunch

Main movement

Pull-ups: 5x10

superset: 5 Sets

Lat Pulldown: 10

Band rear Delt Flye: 20

superset: 4-5 Sets

Seated Row: 12

Barbell Curl: 6

DB Hammer Curl: 12

4 Sets+Dropset

Concentration Curl: 15, 12, 10, 8 (8,10,12,15)


friday 3/22

SQUATS/LEGS

Warm up: 4x25 each

Facepulls, LEG PRESS or belt squat, band crunch

MAIN MOVEMENT:

sSB Squat: 4x3

Main Accessory:

Weighted walking lunges: 4x6/6

superset: 4-5 sets

Leg Press: 20

Leg Extension: 10

Superset: 4 Sets

Reverse hyper: 8

Leg Extension: 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

Touch up days/recovery: Hit a lagging body part or take the day off for recovery