Perform the workouts below for the next 4 weeks, then move on to the next phase.
REST DAY
If you have a streak: 400 meters walking Lunges
ABs- 100 reps
back extension- 4 x 10
Front Squats:
Deadlift: all to a heavy single
Bench Press:
Flat DB Bench Press- 4 sets to failure.
Chest/Back Finisher- 4 sets
GHD- back extension 4 x 10
ABs- 100 reps of wheels or crunches
Walking Lunges- 400 meters
Front Squats: up to a heavy single
Close Grip Bench- all to a heavy single
Weighted Dips- try for same weight across, except week 4
Triceps on Triceps- 5 sets
More Arms- finisher- 4 sets
Back Squats- to a heavy single- wrapped up, strapped up, belt, sleeves, bring it today.
Barbell Lunges
Power Clean:
Bench Press
Power Shrug 5 x 8
Back Jackedness- 4 sets
Chest/Back Finisher- 3 sets
Box Squats
Military Press
Arm Jackedness- 10 sets of 10
4 sets:
OPTIONAL- rest day
OR:
Speed Bench
Jay Evans Dip Test:
Extra Triceps- 5 sets
GHD- Back Extension- 4 x 10
Abs- 100 reps of wheels or crunches