Monday
A. 10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pull-Up
Lighter and faster first 5 sets, heavier and slower second 5 sets
B. 3 x 12 DB Floor Press & Barbell Curl
C. 3 x 8ea SA Hi-Pull & 20 Banded OH Tricep Ext.
Tuesday
A. 3 Superset
15 Sissy Squat Weighted
5ea Deficit Curtsy Lunge
B. 5 x 3 Back Squat
C. 3 x 12 Narrow Stance Back Squat
D. 3 Superset
8 Hip Thrust
Banded Glute Walk
E. Finisher
Thursday
A. 3 Superset
10 Banded Russian Swing
5ea SA Front Rack Squat
B. 10RM Deadlift
C. 3 x 8 Stiff Leg DL
D. 3 Superset
10ea Staggered RDL
20 Frog Pump
E. Finisher