Tuesday: 070417 (1-2)


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)

ME Lower: Find 1RM
Box Squat

Assistance: 2-4 sets x 6-15+ reps
Triceps Exercise
Hamstrings Exercise

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Tuesday: 0207176 (6-2)


Warm-up:

DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation

ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Deadlift Variation

Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Variation

Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Unilateral Leg Variation

Tuesday: 013117 (5-2)


Warm-up:

DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation

ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Squat Variation

Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Variation

Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pull Variation

Tuesday: 0124176 (4-2)


Warm-up:

DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation

ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Deadlift Variation

Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Variation

Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Unilateral Leg Variation