Dec 28, 2016

WEEK ONE

12/1/16

**Squat**

135 x 5, 185 x 5, 225 x 3, 275 x 2

315 x 10

295 x 6, 295 x 6, 295 x 6

**2" Deficit Deadlift**

275 x 10, 275 x 10, 275 x 10, 275 x 10

**Single Leg Split Squat** - 25lbs - 1 x 15, 3 x 1o

**T Bar Row **- 115lbs - 1 x 15, 3 x 10

**(SS) Wide Grip BB Curl / Close Grip Reverse Curl **- 45lbs - 3 x 15/10

**(SS) Hyperextensions / Ab Rollers **- 3 x 15

12/2/16

**Bench Press**

135 x 10, 185 x 8, 225 x 5

245 x 10

215 x 6, 215 x 6, 215 x 6

**Close Grip bench**

160 x 10, 160 x 10, 160 x 10, 160 x 10

**Floor Press**

135 x 15, 135 x 12, 135 x 12, 135 x 12

**Dips **- BW x 20, x 12, x 10, x 8

**3ct Plate Shrug **- 45's - 1 x 15, 3 x 10

**BB Lateral Raise **- 45lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12

**T Bar Rows **- 115lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12

**Ab Rollers **- 3 x 15

12/5/16

**Front Squat**

135 x 5, 185 x 5, 205 x 3

235 x 10

215 x 6, 215 x 6, 215 x 6

**Squat**

215 x 10, 215 x 10, 215 x 10, 215 x 10

**Single Leg Split Squat** - 25lbs - 1 x 15, 3 x 1o

**T Bar Row **- 115lbs - 1 x 15, 3 x 10

**(SS) Wide Grip BB Curl / Close Grip Reverse Curl **- 45lbs - 3 x 15/10

**(SS) Hyperextensions / Ab Rollers **- 3 x 15

12/6/16

**Seated OH Press **(No back support)

45 x 10, 75 x 8, 95 x 6

135 x 10

115 x 6, 115 x 6, 115 x 6

**SlingShot Pause Bench**

225 x 10, 245 x 10, 255 x 10

255 x 8, 255 x 8, 255 x 8, 255 x 8

**Legs Up Bench**

145 x 10, 145 x 10, 145 x 10, 145 x 10

**Dips **- BW x 20, x 12, x 10, x 8

**3ct Plate Shrug **- 45's - 1 x 15, 3 x 10

**BB Lateral Raise **- 45lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12

**T Bar Rows **- 115lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12

**Ab Rollers **- 3 x 15

Last edited: Dec 28, 2016