Monday
A. 10-9-8-7-6-5 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 Single Arm Hi-Pull & 20 Banded Overhead Tricep Ext.
Tuesday
A. 3 Superset
15 Dual DB Front Squat
5 Box Jump Overs
B. 6 x 2 Back Squat
C. 3 x 15 Narrow Stance Back Squat
D. 3 Superset
15 Hip Thrust
10ea SL Heels Elevated Glute Bridge
E. Finisher
Thursday
A. 3 Superset
20 Seated Good Mornings
10ea Dual DB Lunge
B. 12RM Deadlift
C. 3 x 8 Snatch Grip DL
D. 3 Superset
20 Snatch Grip Dimmel
20 Stiff Leg DL
E. Finisher, something glutey