Squat

1. Squats (20 minutes)

270lbs x 1 x 11 sets

215lbs x 3 x 3 sets

2. Leg Press

200lbs x 10
300lbs x 10
400lbs x 10
300lbs x 20

3.  Stiff Leg Deadlifts

205lbs x 6
205lbs x 6
225lbs x 10

4. Calf Raises

180lbs x 12,12,10,10

Reverse Grip Bench Press

1. Reverse Grip Bench Press

135x3
155x3
180x4
135x10

2. Push Ups

2 sets x 25 reps
5 sets x 10 reps

3. Machine Chest work

55lbs x 10
60lbs x 8
55lbs x 12
55lbs x 15
55lbs x 12


4. Seated Cable Rows

100lbs x 12
120lbs x 10
120lbs x 8
100lbs x10

5. Barbell Biceps Curls superset with Dumbbell Triceps Extension

60lbs x 8 x 2 sets

Deadlifts

1. Deadlifts

240x3
270x3
315x10

2. Front Squats

135lbs x 10 x 5 sets

3. Standing Calf Raises

160lbs x 10 x 5 sets

4. Pull Ups (20 seconds rest)

Rest Pause x 10, 3, 2 = 15 reps

Barbell Rows

1. Barbell Rows

140x3
160x3
180x10
135x10

2. Hammer Strength Row

90lbs x 10
130lbs x 10

3. Hammer Strength High Row

90lbs x 10
130lbs x 10

4. Cable Rows

100lbs x 15
80lbs x 10 (Hold at top)

5. Bicep Curls

65lbs x 10
65lbs x 8
55lbs x 10

Clean & Press + Pull Ups

1. Clean & Press (Clean for every rep)

70lbs x 5
90lbs x 5
100lbs x 8

2. Pull Ups

5 sets of 6 reps

3. Seated DB Press

35lbs x 10
55lbs x 10
45lbs x 7
65lbs x 10 Barbell Strict Press

4. DB Lateral Raises

20lbs x 10
15lbs x 10
15lbs x 15

5. Machine Overhead Presses

Not sure what it read but let's say 60lbs x 8 x 2 sets and a set of 5.

Squats

1. Squats

180lbs x 5
205lbs x 5
230lbs x 5

2. Stiff Leg Deadlifts

180lbs x 10 x 5 sets

Zi Siong's Blog

Check out my friend Zi Siong's training blog. This motherfucker pulls 405lbs @ 140lbs.


http://zstraining.blogspot.com/