Barbell 02-03-20

Monday
Warm-Up: 3 x 30m SA OH Carry, 8 T Push-Ups, 20 Pull Aparts
5 x 5 Wide Grip Banded Bench
3 x 5 Pause Bench + 5 Chin-Ups
3 x 12 Dumbbell Bench & 8ea SA Hi Pull
3 x 12 Pullover + Close Grip Bench

Tuesday
Squat & Pull Night
3 x 3 Back Squat, heavier than last week
Superset: 3 x 5 Back Squat @ 32X1
8 Dual DB Bent Over Row
Superset: 3 x 5ea Front Rack Step Back Lunge
12 Pull-Ups
Superset: 3 x 15 Dual DB Squat and Ring Row

Thursday
Hinge & Press Night
3 x 5 Deadlift, same weight as last week’s triples
Superset: 3 x 5 RDL & 10 DB Bench Press
Superset: 3 x 8 Single Leg Barbell RDL & 8 Arnold Press
Superset: 3 x 10 Banded Hip Thrust & 20 Push-Ups



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