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

VALERIO

Heavy deadlift focus
20 minutes of cardio

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
-3x5 @ 60% of 1 rep max
-2x3 @ 65% of 1 rep max

Conventional deadlift

- 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
-60% of 1 rep max

Barbell bench press

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

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 Deadlift Focus Week 1, Day 1

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