Week # 12

Bench Press 5rm - 245lbs
Incline DB Bench Press 2xMAX - 120lbs 15reps
1A Barbell Rows 3x8 - 135lbs
1B Rear Delt Flyes 3x12 - 16lbs
DB Shrugs 4x12 - 140lbs
DB Hammer Curls 3x8 - 35lbs

Broad Jumps 5x3
Bulgarian Split Squats 3x10 - 80lbs
Romanian Deadlifts 3x8 - 205lbs
DB Side Bends 4x12 - 70lbs

DB Floor Press 3xMax reps - 140lbs
1A Straight arm pull downs 3x12 - 120lbs
1B Face pulls 3x10 - 150lbs
DB Side Press 4x8 - 50lbs
2A DB shrugs 3x8 - 180lbs
2B DB Zottman curls 3x10 - 25lbs

Flat DB Bench Press 4x12-15, 150lbs
1A Chinups 3x8
1B Facepulls 3x12 - 150 lbs
DB Side Press 4x 8-12 - 50lbs
2A DB Shrugs 3x10 - 180lbs
2B DB Zottman Curls 3x8 - 35lbs

Sumo Deadlifts 3rm - 315lbs
Dumbbell Step-ups 3x8 - 130lbs
Cable Pull-Throughs 3x12 - 195lbs

Week #11

Incline Bench Press 3RM - 225lbs
DB Floor Press 2xMAX - 150lbs 18, 16
1A Barbell Rows 3x8 - 145lbs
1B Scare Crows 3x12 - 15lbs
DB Shrugs 4x15 - 150lbs
DB Hammer Curls 3x12 - 30lbs

Broad Jump 5x3
Barbell Reverse Lunge Front Foot Elevated 3x10 - 115lbs
Romanian Deadlifts 3x10 - 205lbs
Offset Barbell Side Bends 3x8 - 25lbs