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