July 11/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 20 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 20 reps with 300 lbs
3. Leg Press
- 3 sets of 25 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 20 reps with...
July 9/Upper Body (Push)
1. Barbell Bench Press
- Warm-up: 3 sets of 20 reps with 200 lbs
- Working sets: 5 sets of 20 reps with 257 lbs
2. Single Dumbbell Shoulder Press
- 3 sets of 25 reps with 63 lbs
3. Incline Dumbbell Press
- 4 sets of 25 reps with 135 lbs
4. Tricep Dips
- 4 sets of 25...
July 7/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 20 reps with 235 lbs
- Working sets: 4 sets of 20 reps with 342 lbs
2. Pull-Ups
- 3 sets of 20 reps 70 lbs
3. Bent Over Barbell Rows
- 3 sets of 20 reps with 243 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 20 reps per arm with 115 lbs...
July 4/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 20 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 20 reps with 300 lbs
3. Leg Press
- 3 sets of 25 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 20 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 20 reps with...
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