Perform the workouts below for the next 4 weeks, then move on to the next phase.
Front Squat- Moderately heavy double
Bench- Pyramid
- superset with facepulls x 20 reps
5 sets superset
2 -3 quick sets no rest
GHD- 4 x 20
ABS- 100
Lunges- 400 meters
Front Squat- 1 count pause
Deadlift
Bench- 3, 3, 3, 1,1,1 up to a heavy single
Chest tri set- 5 sets
Back Tri Set- 5 sets
Finisher- 2-3 sets no rest
Front Squat- 3 count pause
Close Grip Bench
BTN PRESS- 10, 8, 6, 5, 3, 2
30, 20, 10- (3-4 sets)
30, 20, 10 (3-4 sets)
LUNGES- 400 meters
Back Squat
6 sets of 2- 1 sumo, 1 conventional- through 2 sets of mini bands
ABS- 100 reps
Heavy FS to a max- no bands
Military Press
Dips- 4 sets of 10 pyramding up in weight
Heavy Arms- 5 sets
Arm Circuit- 5 sets
GHD
ABS
Lunges
work on weaknesses
LUNGES
work on weaknesses or rest, or bodyweight workout
