Thursday 07.13.2017

Weightlifting

Max out day one:

Choose one squat (FS or BS) and if you would like, either CJ OR Snatch.

Find 1RM for both lifts

Hypertrophy

DELOAD

A) Pushups: 2 sets of 1/2 Week 1 reps @Week 1 weight

B) Seated DB Press: 2 sets of 1/2 Week 1 reps @Week 1 weight

C) BB Tricep Extensions: 2 sets of 1/2 Week 1 reps @Week 1 weight

D) Bent Over Row: 2 sets of 1/2 Week 1 reps @Week 1 weight

E) Sumo Squat: 2 sets of 1/2 Week 1 reps @Week 1 weight

F) GH Raises: 2 sets of 1/2 Week 1 reps @Week 1 weight

G) Abs of choice: 2 sets of 1/2 Week 1 reps @Week 1 weight

Strength

A) BS: 3×5

B) Press: 3×5

C) Tricep Extensions: 3×10

E) Pullups: 3×10

F) Abs of choice: 3×10

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