Monday
Shoulders
Barbell Push Press
Ramping sets of 3 until 3 rep max is reached
Lateral Raises 4x45
15 Pulsing at the Top
15 Pulsing at the Bottom
5 Regular
5 with 2 sec. hold at top slow all the way down
5 Regular
Seated DB Press 4x10, 8, 8, 6
Arnold Press 4x10, 8, 8, 6
BB Front Raise 4x10, 8, 8, 6
BB Upright Row 4xAMRAP with same weight as Raises
Horizontal Shrugs 4x12
Tuesday
Legs
Box Jumps 5x5
Shoulder Width Barbell Box Squats 5x5
Wide Stance Barbell Squats 5x5
Top 1/2 Deadlifts 5x5
DB RDLs 5x5
Bulgarian Split Squats 5x5 each leg
Reverse Lunges 5x5 each leg
Sumo KB Squats 5x5
Wednesday
Back
Wide Grip Lat Pulldowns 4x12, 10, 10, 8
Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8
Incline Prone Reverse Flies 4x10
Incline Prone Rows 4xAMRAP with same weight as Flies
1 Arm Rows 4x10, 8, 8, 6
Seated Row Drop Sets 4x12, 10, 10, 8
T Bar Rows 4x12
Thursday
Chest
Barbell Bench Press
Ramping sets of 3 until 3 rep max is reached
Incline DB Press 4x12, 10, 10, 8
Decline DB Press 4x12
Flat DB Flies 4x10
Push Ups 4xFailure
Friday
Arms
Barbell Curl 4x10
Overhead DB Extensions 4x12
Seated DB Curls 4x10, 8, 8, 6
DB Kickbacks 4x10
EZ Bar Curls 4x21 (7 bottom to middle, 7 middle to top, 7 full extension)
Dips 4xFailure
Reverse Tricep Pushdowns 4x12, 10, 10, 8
Rope Hammer Curls 4xAMRAP with weight used in Pushdowns
Saturday
Total Body Barbell Complex
5 reps of each movement
Push Press
Box Jumps
Push Ups
Squats
Dips
1 minute rest
Repeat 10 times
