Its a 5/6 week program and it goes a little somethin like this:
Hammer Strength bench
Thick bar curls
Deadlifts- Done with lower reps. I.E. reps for week 3= 6,6,4,4,2
Closegrip pulldowns w/ pullups post-exhaust
Close Grip Decline Bench Press
Laterals (reps kept +12 throughout the program)
Standing Calf raise
The periodization is going to go
Week 1: 3x8
4: 6x6 (Dropping HSB off chest, lunges off legs and BBrows & skulls off back day.)
6: off if Im feeling worn down if not will go for 8x3 on the big lifts.
Program for Week 6:
Hammer strength isometric bicep curls
Close grip bench
What do ya think?