Workout Format
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Here is a basic template of my work week.
DAY 1: SPEED BENCH | DAY 3: BENCH MAX EFFORT | |
SPEED BENCH | MAX EFFORT BENCH EXERCISE | |
TRICEPS | TRICEP EXERCISE | |
LATS | LATS | |
REAR DELT WORK | REAR DELTS | |
BICEP WORK OPTIONAL | ROTATOR CUFF WORK | |
DAY 2: SQUAT | DAY 4: SPEED SQUAT/ DEADLIFT | |
MAX EFFORT MOVEMENT | RACK, SPEED, OR CHAIN PULLS | |
GOOD MORNING EXERCISE OR | OLYMPIC CLEAN/SNATCH PULLS | |
SQUAT OR DEADLIFT | HAMSTRINGS | |
HAMSTRINGS | LATS | |
ABDOMINAL WORK | TRAPS | |
ACCESSORY SQUAT EXERCISE | ABDOMINAL WORK |