Monday – Chest/Shoulders/Triceps
Tuesday – Back/Biceps
Wednesday – Legs
Thursday – Chest/Shoulders/Triceps
Friday – Back/Biceps
Monday –
Military Press
Bench Press
Chest work
Shoulder work
Tricep work
Tuesday –
Bent Over Rows
High Pulls
Back work
Bicep work
Wednesday –
Squat (one week powerlifting, next week Oly style)
Step-ups (10 per leg), then Leg Presses for one minute
Stiff Legged Deadlift (double overhand grip-no straps)
Leg work
Thursday –
Bench Press
Press Behind Neck
Chest work
Shoulder work
Tricep work
Friday –
Partial Deadlift
Hammer Curls
Back work
Bicep work
Mostly 5-8 reps, before comp brings deadlifts in and goes to 10 reps on squats and 3-5 reps on military and bench. Every exercise done very strict.
