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Back Squats 5x3Bench Press 5x3Barbell Rows 5x8
4 Set Superset10 Weighted GHD10 Back Extensions25 Ab Wheels
*optional 400 walking lunge steps
Pause Front Squats 4x2 - Moderate
4 Set SupersetBarbell Curls - 6 reps heavyEZ Bar Skull Crushers - 8 reps heavy
4 Set SupersetBarbell Curls x 12DB Tricep Extensions - 8 repsDouble DB Curls - to failureBand Tricep Extensions - 30 reps
5 Set Superset50' Seld Drag100' Farmer's Carry
Back Squats 5x5Strict Overhead Press 5x8DeadLifts - work up to a heavy set of 2
Power or Squat Cleans 4x3Push Press - 6x2 heavyPower Clean to a Push Press - 30 reps - moderate (about 3 reps per min)
Back Squats - Pyramid SetsBench Press Pyramid Sets
Shoulder Slicer - 4 Set SupersetOverhead Press - 8 repsLateral Raises 20 repsFront Raise - 20 reps
Bicep Burnout - 4 Set SupersetBarbel Curls - 12 repsEmpty Barbell Curls - 20 reps
500 Reps of Bodyweight Exercises - You ChoosePull UpsAir SquatsPush UpsAb WheelsWeighted CrunchesBodyweight SkullsHandstand Push-UPs
