T Nation

Give Me S'More

RE Upper

Decline DB Bench:
35’s x 20
35’s x 20
35’s x 17

Lat Pulldowns:
87.5 x 12
100 x 10
100 x 10
112.5 x 8

superset with

Rear Delt Flyes:
15’s x 10
15’s x 10
15’s x 10

Military DB Press:
30’s x 8
35’s x 8
35’s x 8
40’s x 8

DB Shrugs:
80’s x 10
80’s x 10
80’s x 10

CG Rack Lockouts:
135x12
135x10
135x9

ME Lower

Deficit Deadlifts (4" box):
135x5
185x3
225x3
275x1
295x1
315x1
335x1
365x1

Bulgarian DB Squats:
50’s x 8 (per leg)
55’s x 8 (per leg)
60’s x 8 (per leg)

45-degree Hyperextensions:
10x12
25x12
25x10

Cardio

Stationary Bike:
Lv. 5 – 5 min

C2 Row Machine:
Lv. 3 – 500 m
Lv. 3 – 500 m

Standing Abdominal Rotations:
35x10 (per side)
45x10 (per side)

Decline Crunches:
25x10
25x10

Hanging Knees to Chest:
BWx10
BWx10

Swiss Ball Crunches:
BWx10
BWx10

C2 Row Machine:
Lv. 1 – 1000 m

Stationary Bike:
Lv. 5 – 5 min

Day 1

Squats:
135x5
185x5
205x3
225x3
245x1
255x3
265x3
275x1

Bench Press:
115x5
135x5
155x5
175x3

Pull-Ups (assisted):
BW x 10 (52 lbs. assist)
BW x 8 (52 lbs. assist)