Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Speed Back Squat

  • 6 sets of 2
  • through 2 mini bands per side
  • use 40-60% of 1 rep max on the bar

Bench Press-

  • Pyramid

Bent Over Rows

  • 5 x 5 across

5 SETS for a Nasty Back

  • 10 pullups- vary the grip
  • 10 seated row- squeeze at the top
  • 50 band pull apart
  • 10 pullups, or to failure

3 More Sets for the Chest

  • Flys- cable or db- 10
  • Dips- weighted if needed- 10
  • Pullover- machine or DB

Back Extension- 4 sets of 25

ABs- 100 reps

walking lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday