Monday
A. 5 x 3 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
12 Power Curl, 20 Dual DB Bicep Curl, 25 BBell Hi-Pull
C. Chesticle Builders 3x
10 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30, Banded Chest Flys, 50 Banded Tricep Ext
Tuesday
A. 5 x 3 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
10 Heavy Dual DB Front Squat
16 Barbell Front Rack Reverse Lunge
25 VMO Squats, back on foam roller on back wall
C. 10:00, amrap
50m Lite DB Walkinge Lunge
15 Ab Pikes
:30 Plank
Thursday
A. 5 x 3 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 Sumo Deadlift
15 HEAVY Russian KBS
25 Stiff Leg Deadlift (lite)
C. 3 Rounds
25 Barbell Hip Thrust
25 GHD Sit-Up