Monday
Warm-Up: 3 x 30m SA Farmers, 10 DB Bench, 20 Pull Aparts
1 Rep Max Bench Press
5 x 5 Bent Over Row
5 x 5 Barbell Z-Press
Tuesday
5 x 2
Front Squat
3 x 12 Superset: Front Squat & Chin-Up
3 x 15 Superset: Jumping DBall Squat & Ring Row
Thursday
4 x 10, Barbell Step Back Lunge
5 x 3 RDL
5 x 3 Barbell Bench
3 x 5 Barbell Curl