Part A: Barbell Domination
Back Squats
6 Sets x 6 reps @ 75%
No belt or knee support for raw strength focus.
Snatch
4 Sets x 3 reps @ 70%
Good Morning
4 Sets x 8 reps @ 70% body weight
Narrow feet, toes straight, and maintain a neutral spine.
Part B: Push, Pull & Pump
Super Set
Flat Dumbbell Bench Press
4 Sets x 12 reps @ 25% body weight
straight into:
Decline Push-Ups
4 Sets x Max reps
Rest 90 seconds between sets.
*Time under tension is key. Tempo focus hold the stretch at the bottom.
Seated Row/Bent Over Row (Chest Supported)
4 Sets x 12 reps @ 75% body weight
Rest 2:00
Lat Pulldown/Pull-Ups
4 Sets x 12 reps
*Use straps for pulldowns if available.
Rest 90secs