Monday
heavier weight than last week
4 x 8 Wide Grip Bench
4 x 8 Close Grip Bench
4 x 8 DB Bench
*in between each set of bench 10 Chin-Ups & 20 Pull Aparts
Tuesday
A. 10 Sets, add small weight from last week, heavier accessories
Every :40 2 Speed Squats w/ bands or chains. focus on speed
B. 3 x 10 Dual KB Front Rack Walking Lunges
C. 3 x 10 Pause Banded (around knees) Hip Thrust
Thursday
3 Supersets, build to heavier from last week
A. 12-10-8-5 Conventional Deadlift
12-15 DB Bench Press
B. 5-5-5-5 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press