- 4x2 BACK SQUATS FOR SPEED @374
- 15x1 DEADLIFTS @419 - REST 30 SEC BETWEEN SETS
- 4x15 BARBELL SHRUGS @286
- 3x6 LEFT/ 6 RIGHT MEADOWS ROWS @200
- 3x12 WEIGHTED BACK EXTENSIONS
- 5x1 @400 BENCH PRESS PAUSED
- 3x3 @374 BENCH PRESS PAUSED
- 4x15 SUPINATED LOW ROWS
- 2x10 1 ARM LOW ROWS
- 125 TRICEP PUSHDOWNS @45 LBS
- 3x20 FACE PULLS @90 LBS
- 3x20 FAT GRIP HAMMER CURLS
- 1x3 @445 BACK SQUAT
- 2x2 @475 BACK SQUAT
- 3x6 @405 BACK SQUAT
- 3x10 KB ROMAN DEADLIFTS
- 3x10 REVERSE HYPER EXTENSIONS
- 4x25 BANDED STANDING CRUNCHES
- 1 @ 375 PAUSE BENCH
- 1 @ 400 PAUSED BENCH
- 2x1 @ 419 PAUSED BENCH
- 3x3 @ 375 PAUSED BENCH
- 5x10 WEIGHTED PULL-UPS
- 2x MAX BW PULL-UPS
- 4x15 TRICEP PUSH DOWNS
- 2x25 FACE PULLS
- 1x4 BACK SQUAT @419
- 1x4 BACK SQUAT @424.5
- 1x4 BACK SQUAT @427
- 1x4 BACKSQUAT @430
- 4X8 PAUSE SQUATS BELLTEST @242, REST 45 SEC BETWEEN SETS
- 8x3 BENCH PRESS @265 BAR WEIGHT AGAINST MONSTER MINI BANDS (REST 60 SECONDS)
- 5X3 LONG PAUSE BENCH PRESS @352
- 4X10 LEGLESS CLOSE GRIP BENCH PAUSED @242
- WEIGHTED DIPS - BUILT UP IN SETS OF 6 REPS TILL I FAILED @200X5 (TOP SET)
- 4X15 SUPINATED GRIP LAT PULL DOWNS
- 3X20 PRONATED GRIP LOW ROWS
- 4X25 TRICEP PUSHDOWNS
- 4x2 SQUATS @375 BELTLESS FOR SPEED -REST 90 SECONDS
- 15x1 DEADLIFTS @397 - REST 30 SECONDS
- 4x15 BARBELL SHRUGS @265
- 3x6 (EACH ARM) MEADOWS ROWS @200LBS
- 3x12 BACK RAISES (GHD) @90LBS