Perform the workouts below for the next 4 weeks, then move on to the next phase.
Box Squat
Deadlift- all to a heavy single
Bench Press- all to a heavy single
DB Incline Press
4 Sets
GHD- 4 x 25- back extensions
ABs- 100 reps
Walking Lunges- 400 meters
Front Squats
Close Grip Bench
Dips- weighted
Barbell Arms- 4 sets
DB Arms- 4 sets
Back Extension- 4 x 25
Back Squat- all out to a heavy single
Speed Deadlift- through bands
Reverse Hyper- 4 sets of 15
Back Extension- 4 sets of 25
Speed Back Squat
Bench Press-
Bent Over Rows
5 SETS for a Nasty Back
3 More Sets for the Chest
walking lunges- 400 meters
Front Squat
Military Press
Cable Arms- 8 sets, minimal rest
Around the World Shoulders- 4 sets
GHD- back extension 4 x 25
REST
or if you have a streak: 400 meters lunges
100 reps ABS
or, if you have a streak: 400 meters of lunges