Perform the workouts below for the next 4 weeks, then move on to the next phase.
Squat- optional Front Squat
Weighted Dips-
Barbell Curls- 4 sets
Close Grip Bench Press-
Monster Arms Destroyer- 5 sets
Back Extension- 4 x 10
Abs- 100 reps wheels or crunches
Lunges- 200-400
Back Squat
Bench Press:
Incline Bench Press
5 set Chest Pump Tri-Set
Low Back extension- 4 x 10
Lunges- 200- 400
Deadlift
Heavy/Light Supersets- 5 sets each
Finisher-
Front squat Optional:
Deadly Seven Shoulder Swole:
Shoulder Finisher- 5 sets
Walking Lunges- 200-400 meters
Barbell Lunges:
5 Set Superset
back extension- 4 x 10
abs- 100 reps wheels or crunches
walking lunges- 200-400 meters
Optional:
100 reps abs- wheels or crunches