12 24 DE lower

Safety bar speed squat + average bands, raw (week 1, 50%)

  245 X 2 X 12

Rack pulls, pin 3, + quad mini bands

  315 X 3 X 10

GHR

  25 X 8 X 5

Iso leg extension

  70 X 15 X 5 each leg

Upright cable row

  75 X 15 X 5

Reverse hyper

  320 X 20 X 5

Spread eagle sit ups X 20 X 5

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8 24 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Dumbbell bench
  60 x 25 x 2

Tricep pressdown
  40 x 25 x 2

Lat pulldown
  140 x 25 x 2

Side delt raise
  10 x 25 x 2

Leg Extension
  90 x 25 x 2

Band Leg Curl
  monst mini x 25 x 2

Abductor/Adductor
  100 x 25 x 2 each

Band Good Morning
  average band x 25 x 2

Sit-ups
  25 x 2

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7 24 DE Lower

Speed squats + strong bands (week 2)

  425 x 2 x 10

Sumo speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

GHR

   25 x 10 x 3
   25 x 8 x 1

Low pulley upright row

  80 x 12 x 4

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11 24 GPP

30 minutes treadmill, walk 5 min/jog 5 min

Iron arms 20 X 3

Leg raises 20 X 5

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6 24 ME Upper

Overhead Press off Pins
  135 x 5
  185 x 3
  225 x 1
  255 x 1
  275 x 1
  305 x 1
  315 miss

Incline dumbbell fly
  60s x 12 x 4

Tricep pressdown
  120 x 12 x 5

Dumbbell row
  110 x 8 x 5

Dumbbell shoulder press
  80s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 2

Standing Band crunch
  15 x 4

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5 24 DE Upper

Speed bench + doubled minis
  205 x 3 x 9

Bench press
  235 x 20 close grip
  235 x 20 ultra wide grip

EZ Bar Skull Crusher
  115 x 10 x 4

Superset w/ band pushdowns
  small band x 15 x 4

Lat pulldown, close v-grip
  180 x 12 x 3

Dumbbell lateral raise
  25 x 12 x 3

Band pull-apart
  monster mini x 15 x 3

Low pulley reverse-grip curl
  60 x 12 x 3

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