HEAVY BACK – HEAVY CHEST – SQUAT

Warmup – 3 Set Superset

Lying Leg Extensions: 10 x 50lbs, Toes to Bar: 10 reps, Good Mornings -10 x 135lbs, Stiff leg deadlifts – 10 x 135lbs

4 Set Supersets

T-Bar Rows – 6 x 3 plate, 4 plates, 5 plates

Close Grip Bench Press – 6 x 135lbs, 6 x 185lbs, 6 x 205lbs, 4 x 225lbs

4 Set Supersets

Seated Rows: 6 x 240lbs, (2) 6 x 250lbs, 6 x 260lbs

Incline Arnold press : 6 x 75lbs

4 Set Supersets

1 Arm Rows: 6 x 115lbs

Weighed Dips : (2) Body Weight x 25, (2) 2 plates x 6

3 Set Super-set

Wide Grip Pulldowns – 25 x 100lbs

Chest Press – 25 x 90lbs

Front SQUAT — with a 5 second pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs

WALKING LUNGES: with 40lbs Barbell – 400m

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