jon1234

week 1 day 2
trap deads
5s
70,90,105,130,137.5,147.5

squats
5 x 10 @90

week 1 day 3
bench
5s
70,90,95,100,105,110

trap bor
5 x 10 @ 90

week 1 day 4
ohp
5 x 10 @50

fat grips curls
5 x 10 @50

conc curls
5 x 10 @20 per arm

wrist roller
5x

flys
5 x 10 @10 per arm

calf raises
5 x 30

day 1 wk 1

bench

curls

trap BOR

day 2 wk 1

squats up to 170

day 3 wk 1
squats
5s
100,120,140,140,140

trap deads
5s
70,100,120,120,120

wrist rollers @20

day 4 wk 1
trap dead @120
5 x 5

5 x 10 fatgrip curls @50

wrist roller

5 x 10 x conc curls @20 per atm

bench
5s
@70,90,110

wk 2 day1

bench
5s
70,90,110,110,110

2s
120,

trap rows
5x10s @70

fatgrips curls @50
5x6s & 8s

wk 2 day 2
squat 5s
70,90,110,120,140,150,150,150

8 x 10 band ohp and hammer curls

wk 2 day 3
squat 5s
70,90,120,140,140,140,

fatgrips curls 6 x 10 @50

wk 2 day 4
bench
5s
70,80,90,100

3s
110,110,115,115

2s
120,

trap rows
8x10s @70

fatgrips curls @50
5x6s & 8s

wk 3 day 1
bench
5s
70,80,90,100,110

3s
120,120,120,125

2s
130,135x 1

trap rows @70
6 x 10s
fatgrip curls @50
6 x 8s

wk 3 day 2
squats
5s
70,90,110,120,140,150

3s
160,160,160

volume block 1
week 1 session 1

volume block 1
week 1
session 2