Barbell Deadlift 8, 6, 4 - Heavier each set
Barbell Back Squat 8,6,4 - Heavier each set
Single Leg Deadlift 8, 6, 4- Heavier each set. SUBSTITUTE: Barbell RDL 8, 6, 4
Bulgarian Split Squat 8, 6, 4- Heavier each set. SUBSTITUTE: Barbell Front Squat 8, 6, 4
Standing Calf Raise 8, 6, 4 - Heavier each set
Up Next in Month 6
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M6 At the Gym Day 2 - Back & Biceps
Seated Cable Row 8, 6, 4 - heavier each set
Wide Grip Lat Pulldowns 8, 6, 4 - heavier each set
Bent Over DB Row 8, 6, 4 - heavier each set
Supinating Rope Biceps Curls 8, 6, 4 - heavier each set
Straight or EZ Bar Cable Curl 8, 6, 4 - heavier each set
Chin Ups to failure (1 set) -
M6 At the Gym Day 3 - Glutes, Chest &...
Barbell Hip Thrust 8, 6, 4- heavier each set
DB Lunge 8, 6, 4/leg - heavier each set. SUBSTITUTE: Leg Press, High and Narrow Foot Placement 8, 6, 4
Barbell Bench Press 8, 6, 4 - heavier each set
Pec Deck Flies 8, 6, 4 - heavier each set
Quick Reach Crunches 30
Toe Touch Sit Ups 30 -
M6 At Gym Day 4 - Shoulders & Triceps
Barbell (or DB) Push Press 8, 6, 4 - heavier each set
Seated KB Arnold Press 8, 6, 4/arm- heavier each set
DB Shrug 8,6,4- heavier each set
Triceps Cable Reverse Grip Pulldowns 8, 6, 4 - heavier each set
Overhead Rope Triceps Extension 8, 6, 4 - heavier each set
Triangle Pushups to failure - 1 set
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