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

Adam

- 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
- 3x5 at 60% of 1 rep max
- 2x3 at 65% of 1 rep max

Barbell back squat

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

Barbell military press

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

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

Hamstring curls

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers (narrow)

Heavy Squat Focus
Week 1, Day 4

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

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 Squat Focus Week 1, Day 4

Community

More workouts from BodyByBerg