Chest & Back

15 Minute at Home: Foam Roll, Mobility & Stretch

8 SUPERSETS
FLAT BENCH (ILLEGALLY WIDE): 12 x 155lbs
WIDE GRIP PULL-UPS: 12 reps

5 SET SUPERSET
DB Bench: 15 x 65lbs
Seated Rows: 15 x 180lbs

5 TRI-SETS
Chest Fly: 15 x 20lbs
T-Bar Rows: 15 x 90lbs
DB Pullovers: 15 x 65lbs

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 reps
DB Stiff Leg Deadlifts: 20 reps
Back Extensions: 20 reps
Ab Wheels: 4 sets of 25

FRONT SQUAT
3 x 135lbs, 3 x 185lbs, 3 x 205lbs, 3 x 225lbs

4 SUPERSETS
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs
Back Extensions: 15 reps

Wind Sprints: (5) 80 yards

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