A. STRENGTH (Day 5/Week 5)
SOTS Press – 3 x 10
Incline Bench Press – 3 x 12
Bentover Rows – 2 x 15
Alternating DB Curls – 2 x 20 (10 each)
Dumbbell Rows – 2 x 10
Back Squat – work up to a heavy 6 rep set
Pull-overs – 1 x 20
RDL – 1 x 15
Barbell Row – 3 x ME
Banded Push-downs – 5 x 20 w/ Banded pull aparts – 5 x 20
B. Gym Met-Con
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SOTS Press – 3 x 10
75-75-75
Incline Bench Press – 3 x 12
135-135-135
Bentover Rows – 2 x 15
135-145
Alternating DB Curls – 2 x 20 (10 each)
55
Dumbbell Rows – 2 x 10
100-100
Back Squat – work up to a heavy 6 rep set
345
Pull-overs – 1 x 20
75
RDL – 1 x 15
205
Barbell Row – 3 x ME
20-21-15
Banded Push-downs – 5 x 20 w/ Banded pull aparts – 5 x 20
Done
SOTS: 50-50-50
Incline Bench: 55-60-60(7)55(5)
Bent over Rows: 85-85
Alt. DB Curls: 20-20
DB Rows: 50-50