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Name
600 275 525 265 200 300 185 245
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200
300

135

P. P.
185

13-Jan

Day one
Squat
Break
Deadlift
PAIR W/
High BWT Step Up

Tempo
0:0:0:60

Top

0:0:0:60

Bottom 0:0:0:60

1 Rep
10 Sets
420 - 480
10 Minutes or Later that day
3 Rep
10 Sets
290 - 340
3 Rep
10 Sets

Break
10 Minutes or Later that day
Top 0:0:0:60
5 Rep
10 Sets
DB Hindu Squat
PAIR W/
30 - 60
Glute Ham Hyper Bottom 0:0:0:60
5 Rep
10 Sets
Break
10 Minutes or Later that day
Shoulder Shrug
Top 0:0:0:60
5 Rep
10 Sets
PAIR W/
Manual 4-Way Neck Bottom 0:0:0:60
5 Rep 1 wa 10 Sets 4 way
Day Two
Bench
Break
Bench
PAIR W/
Lat Pull Down

0:0:0:60

Top

0:0:0:60

Bottom 0:0:0:60

Break
Dumbbell Incline Press Top 0:0:0:60
PAIR W/
Supine Lat Pull Down Bottom 0:0:0:60
Break
Leg Press Calf Raise Top 0:0:0:60
PAIR W/
Cuban Press
Bottom 0:0:0:60

1 Rep
10 Sets
195 - 220
10 Minutes or Later that day
3 Rep
10 Sets
140 - 165
3 Rep
10 Sets
125 - 145
10 Minutes or Later that day
5 Rep
10 Sets
45 - 55
5 Rep
10 Sets
125 - 145
10 Minutes or Later that day
5 Rep
10 Sets
5 Rep

10 Sets
Variations

Day Three
Push Press

0:0:0:60

Break
Top 0:0:0:60
e Grip Bench Press - Board
3 Board Bench
Break
umbbell Shoulder PressTop 0:0:0:60
PAIR W/
Straight Bar Curl Bottom 0:0:0:60

1 Rep
10 Sets
130 - 150
10 Minutes or Later that day
1 Rep
10 Sets
140 - 205
10 Minutes or Later that day
3 Rep
10 Sets
35 - 40
3 Rep
10 Sets

Break
10 Minutes or Later that day
Dumbbell Curl To Press Top 0:0:0:60 5 Rep
10 Sets
PAIR W/
10 Sets
Tricep Push Down Bottom 0:0:0:60 5 Rep
70 - 100
Break
10 Minutes or Later that day
Plate Pinchers
Top 0:0:0:60 5 Rep
10 Sets
PAIR W/
10 Sets
Dumbbell Shrugs Bottom 0:0:0:60 5 Rep
Variations

Day Four
Deadlift
Break
Squat
PAIR W/
Glute Bar Lifts
Break
DB Hindu Squat
PAIR W/
Glute Ham Hyper
Break
Shoulder Shrug
PAIR W/
Manual 4-Way Neck

Tempo
Top 0:0:0:60 1 Rep
10 Sets
370 - 420
10 Minutes or Later that day
10 Sets
0:0:0:60 3 Rep
360 - 420
0:0:0:60 3 Rep
10 Sets
315 - 370
10 Minutes or Later that day
Top 0:0:0:60 5 Rep
10 Sets
30 - 60
10 Sets
Bottom 0:0:0:60 5 Rep
10 Minutes or Later that day
Top 0:0:0:60 5 Rep
10 Sets
Bottom

0:0:0:60 5 Rep 1 wa

10 Sets

4 way

Day Five
Bench

0:0:0:60 1 Rep
10 Sets
200 - 225
Break
10 Minutes or Later that day
Dumbbell Incline Press Top 0:0:0:60 3 Rep
10 Sets
PAIR W/
50 - 60
Lat Pull Down
10 Sets
Bottom 0:0:0:60 3 Rep
125 - 145
Break
10 Minutes or Later that day
Dumbbell Bench Fly Top 0:0:0:60 5 Rep
10 Sets
PAIR W/
25 - 30
Supine Lat Pull Down Bottom 0:0:0:60 5 Rep
10 Sets
125 - 145
Break
10 Minutes or Later that day
Leg Press Calf Raise Top 0:0:0:60 5 Rep
10 Sets
PAIR W/
Cuban Press
10 Sets
Bottom 0:0:0:60 5 Rep
Variations
Day Six
Split Jerk
0:0:0:60 1 Rep
10 Sets
130 - 150
Break
10 Minutes or Later that day
Top 0:0:0:60 1 Rep
10 Sets
Close Grip Bench Press - Board
3 Board Bench
140 - 205
Break
10 Minutes or Later that day
Dumbbell Shoulder PressTop 0:0:0:60 3 Rep
10 Sets
PAIR W/
35 - 40
10 Sets
EZ Curl Reverse Curl Bottom 0:0:0:60 3 Rep
Break
10 Minutes or Later that day
Dumbbell Curl To Press Top 0:0:0:60 5 Rep
10 Sets
PAIR W/
10 Sets
Tricep Push Down Bottom 0:0:0:60 5 Rep
70 - 100
Break
10 Minutes or Later that day
Plate Pinchers
Top 0:0:0:60 5 Rep
10 Sets
PAIR W/
10 Sets
Dumbbell Shrugs Bottom 0:0:0:60 5 Rep
Variations

MAXES

Back Squat Bench Press

Name

600

275

Deadlift Front Squat

525

265

Power Snatch Incline Bench

200

300

Jerk

Clean
185

245

DB Bench
70

DB Incline DB Sh Press
90

70

Lat pull
225

Pull up Max Chin Max

10

10

Dips

Curls
20

Body Weight
100

200

RDL
300

Push Press

Tri push
135

185