#### STEAKNDEDLIFT

##### New member

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Day 1: Chest/Tri/Shoulders

Overhead Press

Warm Up Sets

1 x 5 (50% of max)

2 x 5 (60% of max)

1 x 5 (70% of max

1 x 3 (85% of max)

Working Sets:

4 x 5

1 x 5+ (failure)

Bench Press

Warm Up Sets

1 x 5 (50% of max)

2 x 5 (60% of max)

1 x 5 (70% of max

1 x 3 (85% of max)

Working Sets:

4 x 5

1 x 5+ (failure)

Lateral Raises

5 sets to failure

Incline DB BP

Warm Up Sets

1 x 5 (50% of max)

2 x 5 (60% of max)

1 x 5 (70% of max

1 x 3 (85% of max)

Working Sets:

4 x 5

1 x 5+ (failure)

Weighted Dips

5 sets to failure

Lying Tricep pullover

5 sets to failure

Banded Push Ups

5 sets to failure

Day 2: Legs/Calves/Abs

Deadlift

Warm Up Sets

1 x 5 (50% of max)

2 x 5 (60% of max)

1 x 5 (70% of max

1 x 3 (85% of max)

Working Sets:

4 x 5

1 x 5+ (failure)

Squat

Warm Up Sets

1 x 10 (45# bar)

2 x 5 (50% of max)

1 x 5 (60% of max)

1 x 5 (70% of max)

1 x 5 (85% of max)

Working Sets

4 x 5

1 x 5 + (failure)

Calf Raises

5 sets to Failure

Leg Extension

5 sets to failure

Planks

5 x 30 sec hold, 20 sec rest

Day 3: Back/Biceps

Weighted Chins

5 sets to failure

Weighted Australian Row

5 sets to failure

Cable Curl (with resistance band w/ handles)

5 sets to failure

Incline Barbell Row

5 sets to failure

EZ Curl

5 sets to failure

DB Rows

5 sets to failure

Hammer Curl

5 sets to failure

Day 4: Off/Cardio

HIIT -

Farmer Carries? 10 minutes - 45 sec on, 15 sec rest

Heavy bag

Sprints