Week 5

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Monday

Pause bench press: 2x2 (85%), 1x2 (90%)

Close-grip pause bench Press: 4x3 (80%)

Barbell military press: 3x6

Ab wheel: 3x15, Db tricep extension: 3x10, db lateral raises 3x10 - giant set


Tuesday

Squat: 1x 70% 80% & 90%

Front squat: 3x4 (RPE 8)

romanian (transylvanian) deadlifts: 4x15

Ab wheel: 4x15


Thursday

Pause Bench press: 2x3 (80%), 2x2 at (90%)

Floor press: 4x3 ( RPE 9)

DB incline press: 4x12

Db rear delts: 3x15 superset with db hammer curls: 3x12

Db lateral raises: 3x12 superset with skull crushers: 3x15


Friday

deadlift: 3x2 (rpe 9)

sumo block pulls: 3x3 (rpe 8)

Deficit single leg deadlifts: 5x rpe 9, 5x rpe 10 (max), 2x3 (rpe 9)

t bar bows: 4x8 superset with weighted planks: 4x60 sec