Day 1 – 12/1

Deadlift: 2 X 3 @ 445

Cable Row: 4 X 20 @ 160  w/  Hyperextension vs light band: 4 X 15

Hamstring Curl: 3 X 20 @ 90  w/  Plate crunch: 4 X 12 @ 25

Deload week. Pretty easy workout. I want to go into the transmutation phase feeling 100%. I pl placing lot of focus on recovery throughout the rest of this training cycle. On my off days I am going to stay active and emphasize recovery. I’ll be doing extra stretching, rolling, and cardio.

 

Day 2 – 12/3

Deload

Bench: 2 X 3 @ 235

DB Incline Press: 1 X 20 @ 55, 2 X 20 @ 60

Lat Pulldown: 3 X 20 @ 120  w/  DB Shrugs 3 X 25 @ 40

Tricep Pushdown: 4 X 12-15 @ 140-160  w/  Band pull aparts: 4 X 20

Day 3 – 12/5

Deload

Squat: 2 X 3 @ 315

KB Reverse Lunge: 3 X 10/side @ 24kg  w/   100 BW squats

60 Banded GM’s  w/  High tension planks X 3

 

Day 4 – 12/6

Deload

OHP: 2 X 3 @ 135

Seated DB Press: 3 X 20 @ 45  w/  TRX row: 3 X 15-20

Band pullaparts X 100