Mondays DE 1. Overhead Press 50% x 10sets x 3 reps 2. Pull Up in cage 75%x5, 80%x5, 85%x5 or more 3.

Rack Lockouts 2nd pin from top 4sets x 5 reps 4. Decline dbell press DC 15 reps rest pause + 30 sec static 5. Inc dbell curl DC 14 reps rest pause + 30 sec static 6. Deadlift DC 6- 8 heavy, 3-4 heavier 7. Squat DC 4-6 heavy, 20 reps to burn 1. sprints

Wednesday sprints

Fridays ME 1. 1 Arm Dumbell W. Fat Grip Over Press ME 2. Skull Crushers Narrow EZ Bar 3 s 10 reps 3. Rear Raises 3 sets x 10 reps 4. Barbell Row 3 sets x 10 reps 5. Deadlift DC 6- 8 heavy, 3-4 heav 6. Squat DC 4-6 heavy, 20 reps to b 7. Decline dbell press DC 15 reps re pause + 30 sec static 8. Inc dbell curl DC 14 reps rest pau 30 sec static 1. sprints

1. 2. 3. 4.

1. Overhead Press 50% x 10sets x 3 reps 2. Pull UP 75%x5, 85%x3, 95%x1 or more 3. Barbell Floor Press 4sets x 5 reps 4. decline dbell press DC 15 reps rest

Dumbell Overhead Press W. Fat Grip ME Overhead Press 50% x 10sets x 3 reps Pull Up 80%x3, 85%x3, 90%x3 or more Incline Close Grip Bbell Press 4sets x 5 reps 5. Incline Skull Crushers 3 sets x 10 reps 6. Incline 1 Bar Down Reverse Flys 3 sets x 10 reps 7. I Arm Row 3 sets x 10 reps 8. dec dbell press DC 15 reps rest pause + 30 sec static 9. Inc dbell curl DC 14 reps rest pause + 30 sec static 10.Deadlift DC 6- 8 heavy, 3-4 heavier 11.Squat DC 4-6 heavy, 20 reps to burn 1. sprints

1. Close Grip Overhead Press M 2. Decline Skull Crushers 3 sets reps 3. Upright Row 3 sets x 10 reps 4. Incline 2nd Pin Bench Row Dum x 10 rep

pause + 30 sec static 5. Inc dbell curl DC 14 reps rest pause + 30 sec static 6. Deadlift DC 6- 8 heavy, 3-4 heavier 7. Squat DC 4-6 heavy, 20 reps to burn 1.sprint 1. Overhead press barbell strength test 2. Pull UP 60%x5, 65%x5, 70%x5 3.

5. Deadlift DC 6- 8 heavy, 3-4 h 6. Squat DC 4-6 heavy, 20 reps burn 7. Decline dbell press DC 15 rep pause + 30 sec static 8. Inc dbell curl DC 14 reps rest + 30 sec static 1. sprint

Chest: dbell flys, dips decline press, bench press, inc dbell press Bicep: inc dbell curl, inc h curl, bbel curl Back thickness: deadlift, bbell rows, 1 arm dbell row, 1 arm deadlift, stiff leg deadlift, Legs: front squats, squats,