monday 5/6

Bench/tris

Warm up: 4x25 each

Facepulls, incline DB press, band Extension

Main movement: 4 sets

superset: 3-4 Sets

Lat Pulldown: 20

Seated Db Press: 8

superset: 4-5 Sets

Shoulder flyes: 8

shrugs: 10


TUESDAY 4/30

deadlifts/LEGS

Warm up: 2x25 each

Facepulls, Leg Press, band crunches

Main movement: 5 sets

Stiff leg sumo block pulls: 3-5

Main accessory: 4-5 sets

Belt Squat: 15

superset: 3-4 Sets

Split Squat: 4/4

Heel elevated goblet Squat: 10

6 sets

Leg extensions: 6/6/amrap*

*6 reps each leg, then as many reps as possible with both legs

adductors/calves/abs


WEDNESDAY 5/1

Bench/triceps

Warm up: 2x25 each

Facepulls, tricep Extension, Incline DB Press

main movement

Incline bench: 8, 6, 4, 4, 4

Main accessory

Static pause bench: 3-2-1

superset: 4 sets

Incline DB Press: 8-12

Flat DB Flye: 6-8 big stretch

Band crossovers: 20

Superset: 3-4 Sets

Crossbody Skullcrusher: 6/6

Overhead rope or band ext: 8

Band Pushdown: 20

Bench dips: 100

band Extensions: 100


THURSDAY 4/4

Chest/Triceps

Warm up: 4x25 each

Facepulls, standing band crunch

Warm up- Face pulls, incline dB press, tricep Extensions- 4x25 Each

A. Bench Press With Pause- 5x1

B. Close Grip Bench 4x3

C. Superset- 4 Sets

Incline db press- 12

Incline Db Press db together- 8

D. Superset- 4 Sets

Ez Bar Skullcrusher- 10

V Bar pushdown- 12

e. Rope pushdown 20/12/8 dropset x 3

F. AB Wheels- 5x10


friday 4/5

SQUATS/LEGS

Warm up: 4x25 each

Facepulls, LEG PRESS or belt squat, band crunch

MAIN MOVEMENT:

Squat: 4x3 no wraps

Main Accessory:

Ssb Goodmorning: 4x5

superset: 4-5 sets

Belt Squat: 15

Reverse Hyper: 15

Superset: 4 Sets

Hamstring Curl: 12

Band pullthrough: 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

Warm up: 4x25 each

Facepulls, Belt Squat, band Crunch

Main movement: 5 sets

Stiff leg sumo block pulls: 3-5

Main accessory: 4-5 sets

Belt Squat: 15

superset: 3-4 Sets

Split Squat: 4/4

Heel elevated goblet Squat: 10

6 sets

Leg extensions: 6/6/amrap*

*6 reps each leg, then as many reps as possible with both legs

adductors/calves/abs