Weekly Schedule

The weekly schedule is beginning to morph into the following:

Tuesday – ME Bench Day

Shoulder Press variation (Military, Seated)

Close Grip Bench Presses

Bench Press variation (Bench, Floor, Band, Chains)

Vertical Pull variation (Pulldowns, Pullups)

Band work (Face Pulls, External Rotation, Tricep Pull Aparts, Rear Delt Pull Aparts)

Thursday – ME Deadlift Day two alternating routines

Hang Cleans

Pendlay Rows

Deadlift variation (RDLs, Deadlift)

Rack Pulls

Shrugs

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DB Bulgarian Squats (single leg movement)

Trap Bar Deadlift

Trap Bar Shrugs

Ab Core movement (DB Situps, Leg Raises)

Barbell Curls (optional)

Saturday – Upper Body Prehab

DB Press variation (DB Floor Presses, DB Incline Presses)

DB Row variation (DB Lying Rows, DB One Arm Rows)

DB Flyes

DB Lying Delt Raises

DB Lateral Raises

DB Front Raises

DB Hammer Curls

DB Cubans

Sunday – ME Squat Day

4-Stage Pulls

Front Squats

Squat variation (Squats, Band Squats)

DB Side Bends

Leg Presses