Week 7

Close Grip Bench 5RM - 215
Chinups 2xmax reps 16, 14
1A Barbell Rows 3x12 - 115lbs
1B Scarecrows 3x12 - 30lbs
DB Shrugs 3x12 - 160lbs
DB Hammercurls 3x12 - 25lbs

Broad Jumps 5x3
Barbell Reverse Lunge w/ Knee lift (elevated front leg) 3x10 - 115lbs
Romanian Deadlifts 3x12 - 185lbs
DB Side Bends 4x12 - 75lbs

DB Floor Press 3xMAX reps - 140 x 20, 18, 16
1A Straight Arm Pulldowns 3x12 - 140lbs
1B Face Pulls 3x12 - 155lbs
DB L-Lateral Raise 3x12 - 25lbs
2A DB Shrugs 3x12 - 180lbs
2B DB Zottman Curls 3x12 - 25lbs

Free Squats 5RM - 215lbs
Barbell Step-ups 3x12 - 135lbs
PUll Throughs 3x12 - 200lbs

Week 6

Dumbell Floor Press 3RM - 210
Chinups 2xmax reps 20, 18
1A Barbell Rows 3x10 - 125lbs
1B Scarecrows 3x10 - 30lbs
DB Shrugs 3x10 - 170lbs
DB Hammercurls 3x10 - 30lbs

Broad Jumps 5x3
Barbell Reverse Lunge w/ Knee lift (elevated front leg) 3x10 - 125lbs
Romanian Deadlifts 3x10 - 195lbs
DB Side Bends 4x12 - 70lbs

DB Floor Press 3xMAX reps - 140 x 20, 18, 14
1A Straight Arm Pulldowns 3x10 - 140lbs
1B Face Pulls 3x10 - 165lbs
DB L-Lateral Raise 3x10 - 30lbs
DB Shrugs 3x10 - 180lbs
DB Zottman Curls 3x10 - 30lbs

Box Squats 3RM - 265lbs
Barbell Step-ups 3x10 - 135lbs
PUll Throughs 3x10 - 200lbs

Week 5

Barbell Floor Press 5RM - 245
Chinups 2xmax reps
1A Barbell Rows 3x10 - 115lbs
1B Scarecrows 3x10 - 30lbs
DB Shrugs 3x10 - 170lbs
DB Hammercurls 3x10 - 30lbs

Broad Jumps 5x3
Barbell Reverse Lunge w/ Knee lift (elevated front leg) 3x10 - 115lbs
Romanian Deadlifts 3x10 - 185lbs
DB Side Bends 4x12 - 70lbs

DB Floor Press 3xMAX reps - 130 x 18, 16, 14
1A Straight Arm Pulldowns 3x10 - 140lbs
1B Face Pulls 3x10 - 165lbs
DB L-Lateral Raise 3x10 - 25lbs
DB Shrugs 3x10 - 170lbs
DB Zottman Curls 3x10 - 25lbs

Box Squats 5RM - 245lbs
Barbell Step-ups 3x10 - 115lbs
PUll Throughs 3x10 - 200lbs