Close Grip Bench
185x8
185x8
185x8
Overhead Press
135x12
135x12
Close Grip Row
185x8
185x8
185x8
Yates Row
135x12
135x12
3 sets of tricep extensions, curls, and upright external rotations
Printable View
Close Grip Bench
185x8
185x8
185x8
Overhead Press
135x12
135x12
Close Grip Row
185x8
185x8
185x8
Yates Row
135x12
135x12
3 sets of tricep extensions, curls, and upright external rotations
Today was 30 minutes moderate incline cardio
Squat
280x5
280x5
280x5
Pause Squat
260x8
260x8
Snatch Grip Rack Pulls
310x12
310x12
310x12
Good Morning
220x12
220x12
3 sets of weighted decline crunches, 15 minutes cardio
Bench
210x5
210x5
Close Grip Bench
190x8
190x8
Overhead Press
140x12
Barbell Row
210x5
210x5
Close Grip Row
190x8
190x8
Yates Row
140x12
3 sets of tricep extensions, curls, and upright external rotations
Squat
220x8
220x8
220x8
220x8
220x8
220x8
Good Morning
220x8
220x8
220x8
220x8
3 sets of weighted decline crunches, 15 minutes cardio
Bench
190x8
190x8
Close Grip Bench
170x12
170x12
Overhead Press
140x12
Barbell Row
190x8
190x8
Close Grip Row
170x12
170x12
Yates Row
140x12
3 sets of tricep extensions, curls, and upright external rotations
Deadlift
360x5
360x5
360x5
360x5
Squat
215x12
215x12
215x12
215x12
Good Morning
215x12
215x12
3 sets of weighted decline crunches, 15 minutes cardio
Close Grip Bench
190x8
190x8
190x8
Overhead Press
140x12
140x12
Close Grip Row
190x8
190x8
190x8
Yates Row
140x12
140x12
3 sets of tricep extensions, curls, and upright external rotations
Today was 30 minutes moderate incline cardio
Squat
285x5
285x5
285x5
Pause Squat
265x8
265x8
Snatch Grip Rack Pulls
315x12
315x12
315x12
Good Morning
225x12
225x12
3 sets of weighted decline crunches, 15 minutes cardio
Bench
215x5
215x5
Close Grip Bench
195x8
195x8
Overhead Press
145x12
Barbell Row
215x5
215x5
Close Grip Row
195x8
195x8
Yates Row
145x12
3 sets of tricep extensions, curls, and upright external rotations
Squat
225x8
225x8
225x8
225x8
225x8
225x8
Good Morning
225x8
225x8
225x8
225x8
3 sets of weighted decline crunches, 15 minutes cardio
Bench
195x8
195x8
Close Grip Bench
175x12
175x12
Overhead Press
145x12
Barbell Row
195x8
195x8
Close Grip Row
175x12
175x12
Yates Row
145x12
3 sets of tricep extensions, curls, and upright external rotations
Deadlift
365x5
355x5
345x5
335x5
Squat
220x12
220x12
220x12
220x12
Good Morning
220x12
220x12
3 sets of weighted decline crunches, 15 minutes cardio
Close Grip Bench
195x8
195x8
195x8
Overhead Press
145x12
145x12
Close Grip Row
195x8
195x8
195x8
Yates Row
145x12
145x12
3 sets of tricep extensions, curls, and upright external rotations
Today was 30 minutes moderate incline cardio
I wasn't at 100% going into today's session so I went lighter
Squat
225x5
225x5
225x5
Pause Squat
205x8
205x8
Snatch Grip Rack Pulls
275x12
275x12
275x12
Good Morning
185x12
185x12
3 sets of weighted decline crunches, 15 minutes cardio
Bench
220x5
220x5
Close Grip Bench
200x8
200x8
Overhead Press
150x12
Barbell Row
220x5
220x5
Close Grip Row
200x8
200x8
Yates Row
150x12
3 sets of tricep extensions, curls, and upright external rotations
Squat
230x8
230x8
230x8
230x8
230x8
230x8
Good Morning
230x8
230x8
230x8
230x8
3 sets of weighted decline crunches, 15 minutes cardio
Bench
200x8
200x8
Close Grip Bench
180x12
180x12
Overhead Press
150x12
Barbell Row
200x8
200x8
Close Grip Row
180x12
180x12
Yates Row
150x12
3 sets of tricep extensions, curls, and upright external rotations
Deadlift
370x5
360x5
350x5
340x5
Squat
225x12
225x12
225x12
225x12
Good Morning
225x12
225x12
3 sets of weighted decline crunches, 15 minutes cardio
Close Grip Bench
200x8
200x8
200x8
Overhead Press
150x12
150x12
Close Grip Row
200x8
200x8
200x8
Yates Row
150x12
150x12
3 sets of tricep extensions, curls, and upright external rotations
Today was 30 minutes moderate incline cardio
Squat
290x5
290x5
290x5
Pause Squat
270x8
270x8
Snatch Grip Rack Pulls
320x12
310x12
300x12
Good Morning
230x12
230x12
3 sets of weighted decline crunches, 15 minutes cardio
Bench
225x5
225x5
Close Grip Bench
205x8
205x8
Overhead Press
155x12
Barbell Row
225x5
225x5
Close Grip Row
205x8
205x8
Yates Row
155x12
3 sets of tricep extensions, curls, and upright external rotations
Squat
235x8
235x8
235x8
235x8
235x8
235x8
Good Morning
235x8
235x8
235x8
235x8
3 sets of weighted decline crunches, 15 minutes cardio
Bench
205x8
205x8
Close Grip Bench
185x12
185x12
Overhead Press
155x12
Barbell Row
205x8
205x8
Close Grip Row
185x12
185x12
Yates Row
155x12
3 sets of tricep extensions, curls, and upright external rotations
Deadlift
375x5
365x5
355x5
345x5
Squat
230x12
230x12
230x12
230x12
Good Morning
230x12
230x12
3 sets of weighted decline crunches, 15 minutes cardio
Close Grip Bench
205x8
205x8
205x8
Overhead Press
155x12
155x12
Close Grip Row
205x8
205x8
205x8
Yates Row
155x12
155x12
3 sets of tricep extensions, curls, and upright external rotations
Today was 30 minutes moderate incline cardio