Deadlifts - 1 set of 5
Romanian Deadlifts - 3 sets of 5
Bent Barbell Rows - 3 sets of 10
Pullups - as many sets as it take to get to 35 reps
BB Pullovers - 3 sets of 12
Incline Shrugs - 3 sets of 10
Incline Barbell Bench - 1 set of 5 (Start pressing 1-2" off your chest. Don’t touch your chest)
Guillotine Press - 3 sets of 6
Hyght Flies - 3 sets of 10
Seated Barbell Military - 1 set of 8
Close Grip Bench Press - 1 set of 10
BB Extensions to chin - 3 sets of 5
Side Laterals - 3-5 sets of 15
Rear Laterals - 3-5 sets of 15
Squats - 1 set of 5
Dumbell Split Squats - 3 sets of 8 (These can be done with a barbell)
Leg Extensions - 3 sets of 12
Barbell Curls - 3-5 sets of 8
Single arm Preacher Curls - 3-5 sets of 10
*This is 5 week training program
- Your goal is to max the deadlift for 5 reps on week 3, the bench on week 4, and the squat on week 5.
*Week 4 you will be off deadlift and upper back but restart on week 5. Off bench on week 5, restart on week 6. Off Squat on week 6, restart on week 7.
*I will give you a new set of exercises for each day after your week off.
*The first week you will go light on bench and squat. The second week you will go light just on your squats. This is because I only want you peaking for 3 weeks. I can explain more in person.
*The first of the three weeks you will go 80% of your estimated 5 rep max. The second week you will go 86%. The third you will go 92% and then jump to 100%.