Accessory & Cardio
A1. Two Arm DB Rows – 100x4x10 A2. DB Shrugs – 100x4x10 B1. Band Rows w/light band – 3×10 B2. Band Upright Rows w/light band…
Wednesday Session
Bench Press (paused) 45×5 135×5 185×5 225×5 255×4 275×6 290×4 315×4 290×8 275×10
Accessory
Neutral Grip Chin-ups – 5×8 DB SOHP 60×10 70x2x5
Monday Session
Static Stretching (lower body) Squat 45×5 135×5 225×5 295×5 340×5 385x2x5
Accessory
Behind the Neck Press 45x2x10 90×10 115x2x5 DB SOHP – 50x3x10
Friday PM Session
Bench Press (paused) 135×5 185×5 225×5 255×5 290x3x5
Friday AM Session
Static Stretching (lower body) Squat 45×5 135×5 225×5 275×5 315×5 365x3x5
Cardio
Elliptical Trainer – 2 min. warm-up / 8 Tabata intervals Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Wednesday PM Session
Bench Press (paused) 45×5 135×5 185×5 225×5 275×6 290×4 310×2 290×4 275×8 225×10 Two Arm DB Rows – 100x3x8
Wednesday AM Session
Static Stretching (lower body) Deadlift 135×5 225×5 315×3 385×3 440x5x3
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