Sunday: 141207 (1-7)


DE Upper: (3-4 sets of 2-6 reps)
Paused Bench Press:

Assistance A: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Dumbbell Press (Seated or Standing):
Dumbbell Fly (Decline, Flat, or Incline):
Dumbbell Front and Side Raise:
Dumbbell Rear Delt Fly:

Assistance B: Pick One (3-4 sets of 6-15 reps)
Dumbbell Rollback:
Dip (Regular or Ring):
Triceps Extension:

Friday: 141205 (1-5)


DE Lower: (3-4 sets of 2-6 reps)
Paused Squat:

Assistance A: Pick Two (3-4 sets of 6-15 reps)
Barbell Lunge:
Front Squat:
High Bar Squat:
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Two (3-4 sets of 6-15 reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Lat Pulldown:
Kroc Row:
Pendlay Row:
Pullup/Chinup:
Yates Row:
Bicep Curl (Barbell, Dumbbell, or EZ-Bar):

Conditioning:
30 Minute Easy Run

Post distance to comments:

Sunday: 141130 (3-7)


DE Upper: (3-4 sets of 2-6 reps)
Paused Bench Press:

Assistance A: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Dumbbell Press (Seated or Standing):
Dumbbell Fly (Decline, Flat, or Incline):
Dumbbell Front and Side Raise:
Dumbbell Rear Delt Fly:

Assistance B: Pick One (3-4 sets of 6-15 reps)
Dumbbell Rollback:
Dip (Regular or Ring):
Triceps Extension: