Monday 10/9

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

 

Thursday 10/12

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 10/14

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

Monday 9/11

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 9/14

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 9/16

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

Monday 8/21

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 8/24

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 8/26

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

Monday 8/7

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 8/10

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 8/12

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

Monday 7/24

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 7/27

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 7/29

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)