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Monday 8/8/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added Slingshot
275x1

Friday 8/5/22 Declines

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
205x3

Monday 8/1/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1, added Slingshot here
275x1

My son is 14yr old also. I have him doing lots of 5’s, 3’s, 2’s, & 1’s. I got him on a 3 day split
Mon- Squats
Wed- Bench
Fri- Deadlifts

And after the main lifts he does different...

Friday 7/29/22 Accessory

Nautilus Machine Rows
80x12
95x12
140x8
170x8
200x8
V-Bar Pulldowns
145x8

Thursday 7/28/22 Declines

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1

Monday 7/25/22 Bench

Bench Press
45x12, 3 sets
95x8
115x5
135x3
155x1
160x3, 6 sets(paused)

Saturday 7/16/22 Deadlifts(WK 2)

Seated Deadlifts
95x3x3
115x2x3
135x3
155x1, 8 sets(1min in between sets)
115x3x3

Seated Hammer Shrugs

Friday 7/15/22 Declines(WK 2)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1

Tuesday 7/12/22 Accessory(WK 2)

Chest-Supported DB Rows
50x2x12
70x3x8
Wide-Grip Pulldowns
100x8
110x8
120x8

Monday 7/11/22 Bench(WK 2)

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x3, 9 sets(paused)

Flat DB Press

Saturday 7/9/22 Deadlifts(WK 2)

Seated Deadlifts
95x5, 2 sets
115x5
135x3
150x1, 8 sets(1min in between sets)
110x3x3

Seated DB Shrugs

Friday 7/8/22 Accessory(WK 1)

Close-Grip Machine Rows
60x12
75x12
90x8
115x8
120x8
V-Bar Pulldowns
130x8

Thursday 7/7/22 Declines(WK 1)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1

Tuesday 7/5/22 Accessory(WK 1)

Wide-Grip Machine Rows
70x2x15
105x8
120x8
135x8
Wide-Grip Pulldowns
145x8
160x8

Monday 7/4/22 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
145x3, 9 sets(paused)

Glutes and hamstrings are what got my deadlifts moving. I did a lot of stiff-Legs, reverse Hypers, GHR’s, and different leg curls. Also leg presses are good with a deadlift stance

Friday 7/1/22 Deadlifts

Seated Deadlifts
95x5
115x3
145x1, 8 sets(1min rest)

Trap-Bar Deadlifts
107x3x3

Thursday 6/31/22 Declines

Rotator Cuffs
Side DB Raises
Hammer Curls

Decline Press(pinky’s just inside rings)
45x12, 2 sets
95x8
135x5

Friday 6/24/22 Declines(WK 2)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
135x5
185x3
205x6