Saturday 11.28.2020

A1) Sumo DL: 4×12

A2) Flat Chest Flyes: 4×12

B1) BB Upright Row: 3×15

B2) Back Extensions: 3×20

C1) Monster Walks (20 forward-20 backward): 3×20

C2) Calf Raises: 3×20

Strength

A) BS: 4×3 at 82.5%

B) BP: 4×3 at 82.5%

C) BB Jumping Squats: 3×15-20

D) Flat Chest Flyes: 3×15

Thursday 11.26.2020

GYM CLOSED

A1) Skater Squats: 4×10 e/l

A2) DB Lateral Raises: 4×12

B1) Pushups (wtd if necessary): 3×10

B2) EZ or BB Curls: 3×12

C1) Seated Banded Hip Abduction: 3×30

C2) DB Shrugs: 3×20

Strength

A) DL: 4×2 @85%

B) Press: 5×2 @85%

C) DB Step Back Lunges: 3×10 e/l

D) DB Floor Press: 3×15

Tuesday 11.24.2020

A1) BS: 12-10-8-6 (increasing in weight each set)

A2) BB Skullcrushers: 4×15

B1) Seated BB Press: 3×12

B2) DB RDL: 3×20

C1) Shrugs: 3×20

C2) Calf Raises: 3×20

Strength

A) BS: 5×2 at 85%

B) BP: 4×2 at 85%

C) Low Bar Good Morning: 3×12

D) BB Skullcrushers: 3×15

Optional: E) Pullups: 5×3 (wtd if necessary)

Tuesday 11.17.2020

A1) BS: 12-10-8-6 (increasing in weight each set)

A2) BB Skullcrushers: 4×15

B1) Seated BB Press: 3×12

B2) DB RDL: 3×20

C1) Shrugs: 3×20

C2) Calf Raises: 3×20

Strength

A) BS: 5×2 at 82.5%

B) BP: 4×2 at 82.5%

C) Low Bar Good Morning: 3×12

D) BB Skullcrushers: 3×15

Optional: E) Pullups: 5×3 (wtd if necessary)

Tuesday 11.10.2020

A1) BS: 12-10-8-6 (increasing in weight each set)

A2) BB Skullcrushers: 4×15

B1) Seated BB Press: 3×12

B2) DB RDL: 3×20

C1) Shrugs: 3×20

C2) Calf Raises: 3×20

Strength

A) BS: 5×3 at 80%

B) BP: 4×3 at 80%

C) Low Bar Good Morning: 3×12

D) BB Skullcrushers: 3×15

Optional: E) Pullups: 5×3 (wtd if necessary)