Back and Shoulder Focus
20 minutes cardio of your choice

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Back & Shoulder Focus
Week 7, Day 6

Need to find the right balance of weights. Somewhere so the last 2 reps i can hardly make it.

VALERIO

Heavy Deadlift Focus 
Week 1, Day 1

Bench press 135x5, 165x5, 185x5, 225x2+205x1
Back squat 135x8, 185x8, 225x8, 275x8
Incline DB bench press 35x8, 50x8, 65x8
2 arm DB skullcrushers (per arm) 25x10, 35x6+30x4, 30x10

Superset: 
Extended plank hold 30s, 30s, 30s
Alternating hammer curls 20x10, 20x10, 30x10, 30x10

Cable chest flys 22.5x12, 22.5x12, 27.5x12, 32.5x12

Leg extensions 85x12, 105x12, 125x12, 145x12

Adam

Heavy Bench Focus 
Week 1, Day 2

Making sure to get adequate sleep and recovery

Day 3, Rest day

Back squat 135x5, 225x5, 275x5, 305x3, 315x3

Barbell overhead press 75x5, 95x5, 105x5, 115x5, 115x2+105x2+95x1

Superset:
Arnold press 25x8, 35x8, 40x8, 45x8
Lat pulldown 85x12, 115x12, 145x12

Superset:
Incline bench DB rows 25x12, 50x12, 50x12
Laying leg curl 90x12, 110x12, 140x

Incline preacher bar skull crushers 40x10, 60x10, 70x10, 60x10, 60x10

Heavy Squat Focus
Week 1, Day 4

Very good. Enjoyed the bulgarian db squats.

Paused deadlift 135x6, 165x6, 185x5
Barbell bench press 135x10, 165x10, 185x5+165x3+135x2
DB flat bench 40x8, 45x8, 50x8
DB Bulgarian split squat 30x10, 30x10, 30x10
EZ bar curls 50x15, 50x15, 50x15, 50x15
EZ bar reverse Tricep push downs 40x12, 60x12, 70x12, 75x5+70x4+60x3
Cable crunches 67.5x15, 82.5x15, 97x15

Light Deadlift/Bench Focus
Week 1, Day 5

Bent over barbell row 135x10, 185x10, 205x10
Barbell military press 75x6, 95x6, 105x6, 115x4+95x2
Pull-ups bodyx3+45x5, bodyx2+45x8, 45x8
DB lateral raise 20x15, 20x15, 20x15
DB front raise 20x15, 15x15, 15x15
Front squat 45x8, 45x8, 95x8
Hanging leg raises 10, 10

Back & Shoulder Focus
Week 1, Day 6

Day 7, Rest day

Conventional deadlift 135x5, 225x5, 275x5, 315x3, 335x3

Superset:
DB bent over row 40x10, 50x10, 70x10
Assisted Pull-ups 30x7+45x3, 30x3+45x3+60x4, 60x4+75x6, 75x10

Bench press 135x8, 155x8, 185x8

Superset:
Laying leg curl 140x12, 160x11+140x1, 140x
Tricep overhead extension 20x8, 30x8, 30x8

Heavy Deadlift Focus 
Week 2, Day 1

Bench press 135x5, 185x5, 205x5, 225x1+205x2

Incline DB bench press 45x8, 55x8, 75x4

Superset:
Alternating hammer curls 25x10, 30x10, 35x10, 40x10
2 arm DB skullcrushers (per arm) 25x10, 30x10, 35x10

Back squat 135x8, 185x8, 225x8, 275x8

Leg extensions 100x12, 130x12, 145x12, 160x12

Cable chest flys 22.5x12, 27.5x12, 32.5x12, 32.5x

Extended plank hold 30s, 30s, 30s

Heavy Bench Focus 
Week 2, Day 2

Back squat 135x5, 225x5, 275x5, 315x3, 345x3

Barbell overhead press 75x5, 95x5, 105x5, 115x5, 125x4+115x1

Superset:
Lat pulldown 100x12, 130x12, 150x12
Laying leg curl 110x12, 130x12, 150x12

Arnold press 35x8, 40x8, 45x8, 50x8

Incline bench DB rows 35x12, 40x12, 50x

Incline preacher bar skull crushers 50x10, 60x10, 60x10, 70x8+60x2, 60x10

Heavy Squat Focus
Week 2, Day 4

Paused deadlift 135x6, 225x6, 275x6
Barbell bench press 135x10, 165x10, 185x5+165x5

Superset:
EZ bar reverse Tricep push downs 40x12, 50x12, 60x12, 70x12, 
DB Bulgarian split squat 30x10, 30x10, 30x10

Superset:
EZ bar curls 50x15, 50x15, 60x15, 60x15
DB flat bench 45x8, 50x8, 55x8

Cable crunches (double pulley) 100x15, 140x15, 180x15

Jogged 2 miles straight at speed 5.0 :D

Light Deadlift/Bench Focus
Week 2, Day 5

Chest supported row (per arm) 70x10, 90x10, 115x10

Pull-ups bodyx4+30x4, bodyx3+30x5, 45x8

Barbell military press 75x6, 95x6, 95x6, 95x6

Front squat 50x8, 70x8, 90x8

DB lateral raise 20x15, 20x15, 20x15

DB front raise 15x15, 15x15, 15x15

Hanging leg raises 10, 10, 10

Back & Shoulder Focus
Week 2, Day 6

Conventional deadlift 135x5, 225x5, 275x5, 315x3, 345x1

Minor alteration due to equipment access for the day:

DB bench press (per arm) 50x12, 50x12, 50x12

Superset:
DB bent over row 50x10, 50x10, 50x10
Tricep overhead extension 25x8, 25x8, 25x8

Pull-ups 10, 10 + lat pulldown 130x10, 130x10

Heavy Deadlift Focus 
Week 3, Day 1

Back squat 135x8, 185x8, 225x8, 275x8

Barbell bench press 135x5, 185x5, 205x5, 225x3 (ish)

Superset:
Incline DB bench press 45x8, 55x8, 65x8
Extended plank hold 30s, 30s, 1 min
Alternating hammer curls 22.5x10, 30x10, 35x10, 40x10

2 arm DB skullcrushers (per arm) 25x10, 30x10, 35x10

Leg extensions 100x12, 130x12, 150x12, 170x12

Cable chest flys 27.5x12, 27.5x12, 27.5x12, 27.5x12,

Heavy Bench Focus 
Week 3, Day 2

Back squat 135x5, 185x5, 225x5, 275x3, 315x3

Barbell overhead press 75x5, 95x5, 105x5, 115x5, 125x2+95x3

Superset:
Lat pulldown 115x12, 130x12, 150x12
Laying leg curl 110x12, 140x12, 180x8+170x4
Incline bench DB rows 40x12, 40x12, 50x12

Superset:
Incline preacher bar skull crushers 50x10, 60x10, 72x10, 72x10, 72x10
Arnold press 25x8, 35x8, 45x8, 50x8

Heavy Squat Focus
Week 3, Day 4

Paused deadlift 135x6, 185x6, 185x6
Barbell bench press 135x10, 165x10, 185x5+165x5

Superset:
EZ bar reverse Tricep push downs 50x12, 60x12, 70x12, 70x9+65x2+60x1
DB Bulgarian split squat 30x10, 30x10, 30x10

Superset:
EZ bar curls 50x15, 50x12, 50x12, 50x12
DB flat bench 45x8, 50x8, 55x8

Cable crunches 67.5, 77.5, 82.5, 87.5

Light Deadlift/Bench Focus
Week 3, Day 5

Barbell military press 85x6, 105x6, 105x6, 105x6

Barbell row 135x10, 135x10, 135x10

Pull-ups bodyx5+15x3, bodyx4+15x4, bodyx3+30x5

DB lateral raise 20x15, 20x15, 20x15

Front squat 70x8, 90x8, 100x8

DB front raise 15x15, 15x15, 15x15

Hanging leg raises 10, 10, 10

Back & Shoulder Focus
Week 3, Day 6

Great progress. Doing well. I started deadlifts at 45kg now can do 95kg

Conventional deadlift 135x5, 225x5, 275x5, 315x3, 345x3

Bench press 155x8, 185x8, 205x8

Superset:
Assisted Pull-ups bodyx5+15x3, bodyx5+15x3, bodyx4+15x4, bodyx4+30x4
Tricep overhead extension 20x8, 30x8, 35x8
Laying leg curl 120x12, 130x12

DB bent over row 50x10, 70x10, 70x10

Heavy Deadlift Focus 
Week 4, Day 1

Barbell bench press 135x5, 185x5, 205x3, 225x3, 245x1 (ish)

Back squat 135x8, 225x8, 275x8, 305x8

Superset:
Leg extensions 110x12, 140x12, 140x12, 170x12
Extended plank hold 30s, 30s, 1 min
Alternating hammer curls 22.5x10, 30x10, 35x10, 40x10

Cable chest flys 30x12, 40x12, 50x7+45x5

2 arm DB skullcrushers (per arm) 22.5x10, 27.5x10, 30x10

Incline DB bench press 45x8, 55x8, 55x8

Heavy Bench Focus 
Week 4, Day 2

Back squat 135x5, 225x5, 315x3, 345x3, 365x1

Barbell overhead press 75x5, 85x5, 95x5, 115x5, 135x1

Superset:
Incline bench DB rows 40x12, 50x12, 50x12
Lat pulldown 115x12, 125x12, 125x12

Superset:
Incline preacher bar skull crushers 60x10, 60x10, 70x10, 70x10, 80x10 (ish)
Arnold press 35x8, 45x8, 50x8, 50x8

Laying leg curl 110x12, 130x12, 150x12

Heavy Squat Focus
Week 4, Day 4

Barbell bench press 135x10, 155x10, 165x10

Superset:
V-bar Tricep push downs (double pulley) 50x12, 70x12, 90x12, 110x12
EZ bar curls 60x15, 60x15, 60x15, 60x15

Paused deadlift 135x6, 185x6, 205x6

DB flat bench 45x8, 60x8, 75x8

DB Bulgarian split squat 30x12, 30x12, 30x12

Cable crunches 72.5x15, 77.5x15, 87.5x15

Light Deadlift/Bench Focus
Week 4, Day 5

Barbell military press 75x6, 95x6, 105x6, 125x4+115x1+105x1

Barbell row 135x10, 135x10, 135x10

Pull-ups bodyx8, bodyx6+15x2, bodyx4+15x2+30x2

Superset:
Front squat 70x8, 70x8, 70x8
DB lateral raise 20x15, 20x15, 20x15

Superset:
Hanging leg raises 10, 10, 10
DB front raise 15x15, 15x15, 15x15

Back & Shoulder Focus
Week 4, Day 6

Heavy Deadlift Focus 
Week 5, Day 1

Heavy Bench Focus 
Week 5, Day 2

Back squat 135x5, 225x5, 275x3, 315x3, 365x1

Barbell overhead press 75x5, 95x5, 105x5, 115x5, 115x5

Superset:
Arnold press 35x8, 45x8, 55x8, 55x8
Incline bench DB rows 30x12, 45x12, 55x12

Superset:
Incline preacher bar skull crushers 60x10, 60x10, 70x10, 70x10, 80x10
Lat pulldown 115x12, 125x12, 135x12

Single Laying leg curl 50x12, 70x12, 80x12

Heavy Squat Focus
Week 5, Day 4

Light Deadlift/Bench Focus
Week 5, Day 5

Pull-ups bodyx8, bodyx8, bodyx4+15x4

Barbell military press 95x6, 105x6, 115x6, 115x3+105x1

Superset:
Barbell row 135x10, 135x10, 135x10
Hanging leg raises 10, 10, 10

Superset:
DB lateral raise 20x15, 20x15, 25x15
Front squat 80x8, 100x8, 110x8

DB front raise 25x15, 20x15, 20x15

Back & Shoulder Focus
Week 5, Day 6

Conventional deadlift 135x5, 225x5, 275x5, 315x3, 355x3, 365x1

Bench press 135x8, 185x8, 225x1+185x7

Superset:
Assisted Pull-ups bodyx6+15x4, 30x10, 45x10, 60x10
Tricep overhead extension 25x8, 30x8, 35x8

Superset:
DB bent over row 50x10, 70x10, 70x10
Laying leg curl 120x12, 130x12, 140x12

Heavy Deadlift Focus 
Week 6, Day 1

Barbell bench press 135x5, 185x5, 205x3, 225x3, 245x1 (ish)

Back squat 135x8, 225x8, 275x8, 315x8

Superset:
2 arm DB skullcrushers (per arm) 30x10, 35x10, 40x10
Alternating hammer curls 27.5x10, 30x10, 35x10, 40x10
Incline DB bench press 50x8, 60x8, 70x8

Superset:
Leg extensions 110x12, 140x12, 160x12, 180x12 
Extended plank hold 30s, 30s, 30s, 

Superset:
Cable chest flys 22.5x12, 22.5x12, 22i.5x12, 22.5x12

Heavy Bench Focus 
Week 6, Day 2

Back squat 135x5, 225x5, 275x3, 315x3, 355x3, 375x1

Barbell overhead press 95x5, 95x5, 105x5, 115x5, 115x5

Superset:
Arnold press 35x8, 40x8, 45x8, 45x8
Incline bench DB rows 30x12, 40x12, 50x12

Superset:
Incline preacher bar skull crushers 60x10, 60x10, 70x10, 80x10, 80x10
Lat pulldown 115x12, 130x12, 145x12

Laying leg curl 100x12, 130x12, 150x12

Heavy Squat Focus
Week 6, Day 4

Paused deadlift 135x6, 185x6, 225x6

Barbell bench press 135x10, 165x10, 185x10

Superset:
DB Bulgarian split squat 30x12, 30x12, 30x12
DB flat bench 55x8, 65x8, 70x8

Superset:
Reverse grip Tricep push downs 55x12, 60x12, 65x12, 70x12
EZ bar curls 60x15, 60x15, 70x10+60x5, 70x10+60x5

Cable crunches (double pulley) 110x15, 140x15, 170x15

Light Deadlift/Bench Focus
Week 6, Day 5

Pull-ups bodyx8, 15x8, 30x8

Barbell military press 95x6, 105x6, 115x6, 125x4+115x2

Superset:
Barbell row 135x10, 135x10, 155x10
Hanging leg raises 10, 10, 10

Superset:
DB lateral raise 20x15, 20x15, 20x15
Front squat 90x8, 100x8, 110x8

DB front raise 20x15, 20x15, 15x15

Back & Shoulder Focus Week 7, Day 6

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