DAY 1
Paused Bench Press
* 85 - 90%
* 4 – 12 total
Floor Presses
* 75 - 85%
* 6 – 15 total
Bent Over BB Row
* 30 – 40 total
Band Pull Apart
* 30 – 40 total
DAY 2
Paused Deadlifts
* 85- 90%
* 4 – 12 TOTAL
GOOD MORNINGS
* 75 - 85% OR BY RPE
* 6 – 15 TOTAL
GLUTE HAM RAISE (WEIGHTED OR WITH BANDS)
* 32 - 50 TOTAL
Lat Bar Wide Grip Row
30-40 TOTAL
ABS 100 REPS
DAY 3
BENCH PRESS
* 75%
* 3 sets of 15 reps
CLOSE GRIP INCLINE
* 3 – 5 SETS
* 6 – 10 REPS 75-85%
LAT PULLDOWNS
* 30 – 40 TOTAL
FRONT/LATERAL/45 degree raises
* 30 – 40 TOTAL
DAY 4
SQUAT
* 85 - 90%
* 4 – 12 TOTAL
Trap Bar Deadlift
* 75 - 85%
* 6 – 15 TOTAL
REVERSE HYPER
* 3 – 5 SETS
* 8 – 12 REPS
ABS 100 REPS
