Perform the workouts below for the next 4 weeks, then move on to the next phase.
Back Squats
Flat Bench
Super Set each set of bench press with lighter weight Bent over Rows
Bent Over Rows
Superset each set of rows with DB flat bench press- 20 reps
Dips- 3 sets of max reps per set
Military Press-
Close Grip Bench Press-
5 set superset
Walking Lunges- 200-400 meters
Back Squat-
Flat Bench Press
8 Sets
Dips-
10 SETS:
Deadlift-
Barbell Lunges-
Body weight day:
10 rounds:
OR
Empty Barbell Workout