Press Bench Press V-Handle PD EZ Curl Squat Deadlift

Starting lb. Increase lb. 2.5 2.5 5 2.5 5 5

Press

warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 2x5 AMRAP 2x5 1x5 1x3 1x2 2x5 AMRAP 2x8 1st set 2nd set 2x12 1x12 1x10 1x5 2x12 2x5 1x5 1x3

Session #1 45 0 0 0 0

Session #2

Session #3 45 0 0 0 2.5

Session #4

Session #5 45 0 0 0 5

Bench Press

warmup warmup warmup warmup working sets

45 0 0 0 0

45 0 0 0 2.5

V-handle PD

warmup working sets

EZ Curl

warmup

10 0 0 0 0 45 0 0 45 0 0

10 0 0 0 2.5 45 0 5

Squat

warmup warmup warmup

warmup working sets

1x2 2x5 AMRAP 2x5 1x3 1x2 1xAMRAP reps

0 0

0 5

5 10

Deadlift

warmup warmup warmup working sets

0 0 0 0

0 0 0 5

Session #6

Session #7 45 0 0 5 7.5

Session #8

Session #9 45 0 5 5 10

45 0 0 0 5

45 0 0 5 7.5

10 0 0 0 5 45 5 5

10 0 0 5 7.5 45 5 10

10 15

15 20

0 5 5 10

5 5 10 15