Squats

1. Squats

280lbs 16x1

15x1 - 280lbs
270lbs x 1 because somebody took 10lbs off the bar and I didn't know lol.

2. Pull Ups

x11, 6, 5

Reverse Grip Bench

1. Reverse Grip Bench (60 seconds rest)

190lbs x 4 singles

180lbs x 15 singles

2. Bent Over Rows (60 seconds rest)

155 x 2

135 x 2 x 15 sets

3. Incline Treadmill Sprints

13km/h @ 15 incline x 20 seconds each x 7

Overhead Press

1. Overhead Press

115lbs x 3 x 10 sets

2. Machine Rows

5x10 w/ 45-100lbs

3. Incline Treadmill Sprints

13km/h @ 15 incline x 20 seconds x 7

Deadlift

1. Deadlift

250x3
290x3
325x5

360x 4-5 singles

2. Stiff Leg Deadlifts

180lbs x 10 x 3 sets

Reverse Grip Bench Press

1. Reverse Grip Bench Press

135x5
155x5
170x7

2. Overhead Press

65x10
80x10
90x10

3. BW Close Grip Chin Ups

3 sets x 8 reps

4. Machine Rows

50lbs x 10
60lbs x 10
50lbs x 10

5. Seated Cable Rows

60x10
80x10
100x20

6. Incline Treadmill Sprints


13km/h @ 15 incline x 20 seconds each x 7

Squat

1. Squat

205x5
235x5
270x7
270x3
155x10

2. Front Squat

135 x 10 x 2 sets

3. Leg Press

200x15
200x15
300x15
300x12

4. 20 minute walk.

Deadlift Day

1. Deadlift

270 x 3
315 x 3
345 x 6
 

 Deadlift

2. Weighted Pull Ups

3 x 5 w/ 10lbs 

BW x 6

BW x 5

 10lbs x 5 (Set 1)

 10lbs x 5 (Set 2)

  10lbs x 5 (Set 3)

  BW x 6

3. Machine Rows (Weights are per hand)

55x10
45x10
35x15
40x10
35x20

4. Lat Pull downs

100 x 10 x 2 (Shoulder Width Grip)
30 x 10 (One Arm)
40 x 10 (One Arm)
30 x 20 (One Arm)

5. Calf Raise Machine Shrugs

65lbs x 20
65lbs x 20, 45lbs x 10, 65lbs x 10

6. Incline Treadmill Sprints

13km/h @ 15 Incline x 20 seconds x 6

15 minutes of walking @ 7-9 km/h