Friday – Chest, Back, & Legs

  • Wide-grip Bench Press
    • 160 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 160 lbs, 5 sets x 7 reps
  • Decline Press
    • 160 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW =  202 lbs)
    • 5 lbs, 5 sets x 5 reps
  • Close-grip Chin-ups (BW = 202 lbs)
    • 2.5 lbs, 5 sets x 5 reps
  • Barbell Row (w/o straps)
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 10 reps
    • 225 lbs x 8 reps
    • 235 lbs x 7 reps
  • Paused Front Squat
    • 115 lbs, 7 sets x 3 reps
  • Stiff-legged Deadlift
    • 115 lbs, 3 sets x 7 reps
  • Reverse Crunch
    • 5 sets x 35 reps