Since it’s been a while I thought I’d rotate back to the Dan John plan as that was very beneficial for me but I am going to change it up with different excersizes and rep ranges will change weekly.
DAY 1
Lying Rear Delt Flys
8x5 7.5kg
Zercher Squat
10x3 55kg
Sumo Deadlift
10x1 70kg
Pull - Up
Up to 25 15
Pin Press
4x3 70kg
1 Arm knee curl (Curl like arnold did)
10x3 12.5kg
Trap Bar Pause
1 60kg 1 min