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

Today's Workout

Front Squat- Moderately heavy double

Bench- Pyramid

- superset with facepulls x 20 reps

5 sets superset

  • wide grip bench- 20 reps
  • Pullups- 10 reps

5 sets superset

  • Incline BB or DB- 10
  • V-Bar pulldown- 20

2 -3 quick sets no rest

  • Seated row- 10
  • dips- 10
  • flys- 10

GHD- 4 x 20

ABS- 100

Lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday