TUE SEP 7 – EXTRA WORKOUT

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band – 2×50
External Should Rotation w/ mini band – 3×20
Pull Throughs – 4×10 w/green band
Hip Abduction w/light band – 3×15 last 5 reps of each set static hold

MON SEP 6 – ME SQ/DL

Warm Up – sled dragging
Low Box (8″) SS Bar Close Stance – bar 2×3, 95×5, 135×5, 185×5, 225×5, 275×1, 325×1, 365×5 PR no belt
Pin 4 Pulls – 445×1, 445×1, 535×2, 625×1
GHR – 3×8 + light band
Reverse Hyper – 3×10
Hanging Leg Raises – 3×10

FRI SEP 3 – DE SQ/DL

warm up – sled dragging
Free Squat 70% – 135×5, 185×3, 255×3, 345×3, add belt & Metal briefs 455×1, 520×3
Speed Deadlift – 385×1 off 1 block, 385×1 off 2 blocks, 385×1 off 3 blocks, 385×1 off 4 blocks, 385×1 off floor
GHR – 3×10 top setting

WED SEP 1 – ME BP

Warm up – sled dragging 6 trips
Reverse Blue Band BP – 185×3, 245×3, 295×3, 335×3, 385×3, 425×1, 465×1 PR, 475×1 PR
Tri Ext to face – 135 3×8
Overhead Tri Ext w/ Blue Band & Inch Dumbell handle – 3×10
One Arm T-bar Row – 4×10
One Arm Grappler Press – 3×10