Saturday: 040117 (1-6)


Warm-up:

Primary Squat Supplement: 3-6 Reps x 12-24 Total Reps
Reverse Lunge

Primary Bench Supplement: 3-6 Reps x 12-24 Total Reps
Wide-Grip Incline Bench Press

Secondary Bench Supplement: 3-6 Reps x 12-24 Total Reps
RS Press

Primary Deadlift Supplement: 3-6 Reps x 12-24 Total Reps
Barbell Row

Secondary Deadlift Supplement: 3-6 Reps x 12-24 Total Reps
Barbell Curl

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Friday: 151030


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning:
Long Run: 5-7 Miles (Stop when form/pace deteriorates)