Monday
3 x 10 Close Grip Bench
3 x 8 Bench Press
3 x 5 Wide Grip Bench
3 Rounds: 25 Ring Row, 25 Barbell Curls, 25 Bent Over Row
Finish w/ 100 Push-Ups
Tuesday
10:00 to warm-up
10:00 accomplish 4 x 5 Front Squat
10:00 to accomplish 4 x 5 Back Squat
10:00 to accomplish 4 x 5 Conventional DL
10:00 to accomplish 4 x 5 Sumo DL
10:00 for walking lunges
Thursday
10:00 to warm-up
10:00 3 x 12 Straight Leg Deadlift
10:00 4 x 2 Deadlift
10:00 4 x 1 Deadlift
10:00 Tall Box Step-Ups