WEEK # ____

Monday Tuesday
Squat 10 @ 50% 8 @ 55% 6 @75% 5 @ 80% Calf- Raises 10 reps 10 reps 10 reps 10 reps
Poundage: Poundage:
DB Shrugs (HEAVY) 8 reps 8 reps 8 reps 8 reps Sit-ups 15 15 15 15
Poundage: Poundage:
Dead Lifts 10 @ 50% 8 @ 55% 6 @75% 5 @ 80% Trunk Twist 20 20 20 20
Poundage: Poundage:
DB Military Press 6 reps 6 reps 6 reps 6 reps Hammer Curls 8 reps 8 reps 8 reps 8 reps
Poundage: Poundage:
SL Dead Lifts 10 reps 10 reps 10 reps 10 reps Fr. Lying Press 10 reps 10 reps 10 reps 10 reps
Poundage: Poundage:
*T. & FR. Farmers Walk and Tractor Tire Flip
Thursday Friday
Bench Pess 10 @ 50% 8 @ 60% 6 @75% 5 @ 80% Calf- Raises 10 reps 10 reps 10 reps 10 reps
Poundage: Poundage:
Hang Cleans 8 @ 50% 6 @ 60% 6 @ 60% 6 @ 60% Sit-ups 15 15 15 15
Poundage: Poundage:
Incline Press 10 @ 55% 8 @ 60% 5 @ 70% 4 @ 80% Trunk Twist 20 20 20 20
Poundage: Poundage:
Leg Press 10 reps 10 reps 10 reps 10 reps Hammer Curls 8 reps 8 reps 8 reps 8 reps
Poundage: Poundage:
Leg Curls 10 reps 10 reps 10 reps 10 reps Fr. Lying Press 10 reps 10 reps 10 reps 10 reps
Poundage: Poundage:
*T. & FR. Farmers Walk and Tractor Tire Flip
Bench Max _________ Incline Max ______ NAME: ______________________
Squat Max __________ Hang Clean _____
Dead Lift Max ________ DATE: _______________________

*Dynamic Warm-ups before Workout starts Tractor Tire Flip Farmers Walk
*Light Stretch 3 sets of 6 flips 3 Sets at 30 Yards