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

Today's Workout

Optional Front Squat

  • 5 count Pause- to moderately heavy single

Bench Press

  • Pyramid
  • use the calculator on the website
  • if you complete the sets, move up to the next pyramid up (5 lbs)
  • superset all sets with Cable Shrugs- 20

Seated Row- 4 sets

  • 10 heavy reps
  • 20 reps lighter weight 1/4 rep pump

Chest/Back combo sets- 3 of each super set

#1

  • Flys- 10 regular reps, 10- 1/4 rep 
  • Lat Pull down- medium grip- 20 reps

#2

  • Dips- 10 weighted, 10 weightless
  • DB or machine pullover- 15 reps

Back Extension- 4 x 25

Abs- 100 reps

Lunges- if you have a streak

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday