Back Squat
Warm-up: 2 sets
Work sets: 4 sets reps going from 6 down to 1

Leg press: 4 sets 6-10 reps

Leg Curl (for hamstrings)
6 sets of 20 reps

Leg Extension (for quads)
6 sets of 20 reps

Pull Up/ chin ups
6 sets of 15 reps

Behind-the-neck Pulldowns/ pulldowns
4 work sets of 15 reps

seated rows/ barbell rows
4 work sets of 15 reps

Abs: 6 sets of 30 reps
exercises used (haging leg raise, bends, various)

-Tuesday

Front Squats
2 sets warm up
4 sets work 6-1

Calf Work
6 sets of 15 reps

Standing Military Press
Warm-up sets - 2
Work sets - 4 6-1reps

db press 2 sets 10 reps

Deadlifts
Warm-up sets - 2 sets
Work sets - 4 sets 6-1 reps

Good Mornings
4 sets 6-10 reps

Shrugs 4 sets 10-2 reps


-Wednesday
Bench Press
Warm-up sets -2 sets
Work sets - 4 sets 8-2 reps

Incline bench 2 sets warm up
2 sets work 8-2 reps

incline DB 2 sets 10 reps (sometimes hands in log position)

Close grip bench press/ floor press 4 sets 8-2 reps


Abs 6 sets 30 reps

-Thursday
Cage lockouts 2 sets 6-1 reps
Barbell Extensions: 5 sets 10 reps
tricep extensions: 5 sets 10 reps
bb curl: 5 sets 10-2 reps
db curl: 3 sets 10 reps
preacher curl: 2 sets 10 reps


-Friday
event training - 4 sets each

clean and press 10-30 reps
Farmers walk- walk around the gym
parallel crucifix - hold for 30 seconds
one arm snatches 20 -30 reps each arm
power stairs/parallel stairs -
overhead press on machine on axle 10-30 reps each arm

grip work-
hangs for 30-90 seconds no straps



Abs 6 sets 30 reps

Saturday:
Bench 6 sets 6-1
Squat 6 sets 6-1
Behind the neck press 6 sets 6-1