Program
Program
Day 2 Squats 55x5 65x4 70x3 75x2 80x2 85x1 90x1 95x1
100x1 keep going up if able
Squats 4 sec negative pause at bottom 50x3 60 4x4 Reverse grop rows 4x7
Deadlifts 65x5 75 3x6 Fast Two arm DB bent rows 5x8
Reverse Grip bent rows 4x12 Chins 1xAMAP
Chins weighted 3x11 BB Curls 5x6 heavy slow negative
1 arm rows 10 8 6 4 4 Alternate DB curls 2x20
BB curls 4x8
BB reverse Curls 3x15
Week 8 Day 3
Day 4
Day 2
Front Squats 65x5 70 4x4 Squats 50x5 60x3 70x5 75x3 80x1 (85x2 90x1
Deadlifts 55x6 65x6 70x5 (75x3 80x3 85x2)x3 95x1)x3 70x3
Bent over rows 12 10 8 6 4 15 1 Arm rows 5x6
Weighted chin ups x 30 Chins x 40
1 arm rows pause @ hip 3x15 Cable Rows pause@ belly 5x8
DB Alt curls 3x15 DB preacher curls 4x12
Preacher curls 3x15 BB curls 4x12
Week 18 Day 3
Day 1 Laterals 20 15 12 10
Bench 60x5 70x5 75 5x6
bench press 50x8 60x5 70x5 75x5 80x5 85x4 90 4x3 DB Bench 4x7 ***Superset
DB incline 5x6 DB Kirk Shrugs 4x7 ***Superset
Laterals 4x7 ***Superset BB front raised 5x12
BB Shrugs 2 count pause @ top 4x7 ***Superset Heavy weighted Dips 6x10 1 AMAP
Incline BB 4x5 Tri Ext 2x25
Tri Ext 6x15
Dips 1xAMAP
Day 2 Day 4
Front Squats 65x5 70x3 75 3x5 Squats 50x5 60x5 65x5 65 2x20
Deadlifts 55x6 65x6 70x5 75x3 80x3 85x2 90x2 Lat Pulls 4x12
Bent Rows reverse grip Pause @ belly 5x9 Cable Rows 3x15
Weighted chins x 20 Pullovers 4x15
1 arm rows slow on way down 4x8 DB alternate curls 4x6
BB Curls cheat a little 4x6 BB curls 3x20
DB Curls 2x25