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Anonymous
day 1: bench 5X5 noneccentric bench 1X5 Incline bench 3X5 Decline flies 3X10 Explosive arnolds 3X10 Clean and press 4X5 reverse flies 3X10
day 2 chin ups 3X5 Deadlift 3X5 Romanian deadlift 3X5 Snatch Grip Deadlift 2X5 Pull downs 6X5 Rows 3X5 Shrugs 3X30 Tireflip 10,9,8,7,6,5,4,3,2,1 with a set of 5 burpees betwwen
Day 3 rest
day 4 3X4 straight bar curl 3X5 straight bar curl 3X8 skull crushers 3X5 behind head extensions 3X5 hammer curls 3X40m farmers walk hit tire with sledge hammer until forearm fatigue with sets of pushups focusing on tricepts in between
Day5 3X5 competition squats super set with 40m dash 3X5 ass to grass squats 3X10 explosive leg extensions 3X12 sumo style tire flip super set with 20m of lunges
day 6 rest
day 7 repeat
abs every other day 3X15 weighted situps
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