092917

Performance Work
Back Squat - 1 x 20
Good Morning - 2 x 12
Chin Ups - 2 x Failure
Chest Supported Rows - 1 x 12

Pump Works
Incline DB Flye - 2 x 20
Low Cable Lat Raise - 2 x 20
Hammer Curls - 2 x 20
Rope Tricep Pushdowns - 2 x 20

Planks - 3 x 60

092717

Day 2
Performance Work
Hammer Strength Press - 2 x 10
DB Shoulder Press - 2 x 10
Weighted Dips - 1 x 10
Preacher Curls - 2 x 10

Pump Work
Leg Extensions - 2 x 20
Leg Curls - 2 x 20
Straight Arm Pull down - 2 x 20

Hanging Leg Raises

092617

Performance Work
1) Leg Press - 2 x 15
2) DB RDL - 2 x 10
3) Wide Grip Pull down - 2 x 12
4) Close Grip Row Cable - 2 x 10

Pump Work
1) Chest Flye Machine - 2 x 20
2) DB Lateral Raises - 2 x 20
3) BB Curl - 2 x 20
4) Close Grip Tricep Pushdown - 2 x 20

Decline Sit ups

091817

This is the final week of the prep for the 20 rep squat program.

1) Barbell Incline Bench press - 3/50
2) Barbell squat - 3 x 5
3) Chin ups -  50 Reps
4) Dips - 5 x 10

Decline Sit Ups

091517

1) Barbell Bench Press - 3 x 8
2) Barbell Back Squat - 3 x 5
3) Chest Supported rows - 3 x 12
4) Curls - 2 x 12

Planks - 3 x 60 Second hold
10 Minute Run

091317

1) Incline Bench Press - 3/50 - 115
2) Back Squat - 3x5 - 205,215,215
3) Chin Ups - 50 reps as few sets as possible
4) Dips - 5 x 10

Decline Sit Ups

10 Minute Run

091117

1) Bench Press - 3 x 8
2) Back Squat - 3 x 5 , 205, 205, 215
3) Chest Supported row - 3 x 12
4) Curls - 2 x 12

090717

1)Bench Press - 3x8
2)Back Squat - 3x5 , 195,205,205
3)Chest Supported Row, free weight machine - 3 x 12
4) Curleys - 2 x 12

Decline Crunches

090517

1) Incline Bench Press - 3/50 3 sets use a weight you can get close to 50 for
2) Back squat - 3x5
3) Chin ups - 50 reps in as few sets
4) Dips - 5 x 10

Leg raises