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,

Adam

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest
-2x5 @ 70% of 1 rep max
-1x5 @ 75% of 1 rep max
-1x3 @ 75% of 1 rep max

Barbell bench press

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
-65% of 1 rep max

Barbell back squat

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

Heavy Bench Focus 
Week 3, Day 2

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

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 3, Day 2

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