WS4SB Summer Week 3

Incline Barbell Bench Press 5RM - 215lbs
DB Floor Press 2xMax Reps - 150lbs for 150
1A DB Rows 3x8 - 60lbs
1B Facepulls 3x10 - 130lbs
DB Shrugs 3x12 - 150lbs
DB Hammer Curls 3x12 - 35lbs

Broad Jump 5x3
Barbell Reverse Lunge front-foot elevated 3x8 - 135lbs
Pull-Throughs 3x10 - 150lbs
DB Side Bends 4x12 - 70lbs

Incline DB Bench 3x Max Reps - 140lbs x 15 reps
1A Straight Arm Pulldowns 4x12 - 100lbs
1B Seated DB Power Cleans 4 x 10 - 50lbs
DB Military Press 4x10 - 100lbs
2A DB Shrugs 3x8 - 85lbs
2B Zottman Curls 3x8

Box Squat 3RM - 285lbs
Barbell Step-Ups 3x8 - 135lbs
Romanian Deadlifts 3x10 - 205lbs

WS4SB Summer - Week 2

Barbell Bench Press 3rm - 245lbs
DB Floor Press 2xrepmax - 70lbs x 15reps
1A DB Rows 3x8 - 55lbs
1B Face Pulls 3x10 - 120lbs
DB Shrugs 3x12 - 160lbs
DB Hammer Curls 3x10 - 30lbs

Broad Jump 5x3
Front-Foot Elevated Reverse Lunge 3x8 - 115lbs
Pull-Throughs 3x10 - 150lbs
DB Side Bends 4x12 - 60lbs

Box Squat 5RM - 235lbs
Barbell Step Up 3x8 - 125lbs
Romanian Deadlift 3x8 - 185lbs

WS4SB Summer - Week 1

Barbell Bench Press 5rm - 225lbs
DB Floor Press 2xrepmax - 65lbs x 15reps
1A DB Rows 3x8 - 55lbs
1B Face Pulls 3x10 - 120lbs
DB Shrugs 3x12 - 150lbs
DB Hammer Curls 3x10 - 25lbs

Broad Jump 5x3
Front-Foot Elevated Reverse Lunge 3x8 - 105lbs
Pull-Throughs 3x10 - 150lbs
DB Side Bends

Incline DB Bench Press 3x Max Reps - 60lbs x 17 reps
1A Straight Arm Pulldowns 4x12 - 90lbs
1B Seated DB Power Cleans 4x12 - 40lbs
DB Military Press 4x10 - 100lbs
2A DB Shrugs 3x8 - 170lbs
2B Zottman Curls 3x8 - 30lbs