STRAIGHT POWER V.31

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Push-ups: 15-20 reps Air Squats: 15-20 reps

BACK SQUAT Week 1: Low Bar through Red Bands ; 1 Rep MAX w/ 3 sec. pause Week 2: High Bar through Red Bands ; 1 Rep MAX w/ 3 sec. pause Week 3: Low Bar, through Red Bands to a MAX Week 4: High Bar, through Red Bands to a MAX

4-5 SET TRI-SET Barbell Lunges: 10 reps Each Leg Leg Curls: 15-20 reps 1 Leg RDLs: 10 reps Each Leg

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Weighted Ab Crunches: 15 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Push-ups: 15-20 reps Air Squats: 15-20 reps

BENCH DAY PREP: 3 SET SUPERSET Band Pull Aparts: 20 reps Bench Dips: 15-20 reps

BENCH PRESS Week 1: Flat Bench w/ 3 sec pause: 3 Rep MAX Week 2: Incline Bench w/ 3 sec pause: 3 Rep MAX Week 3: Flat Bench w/ 3 sec pause: 1 Rep MAX Week 4: Incline Bench w/ 3 sec pause: 1 Rep MAX

CHEST SUPPORT

5 SET HIGH REP SUPERSET DB Flat/Incline Bench: 15 reps each Cable Crossovers: 20 reps

5 SET SUPERSET Bench or Regular Dips: 20 reps Straight Bar Pushdowns: 20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Weighted Ab Crunches: 15 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Push-ups: 15-20 reps Air Squats: 15-20 reps

5 SET SUPERSET DB Arnold Press: 15-20 reps Behind the Neck Lat Pulldowns: 15-20 reps reps

5 SET SUPERSET Barbell Military Press: 15-20 reps Chest Supported DB Rows: 15-20 reps

5 SET QUAD-SET DB Lateral Raises (palms up): 10 reps DB Lateral Raises (palms neutral): 10 reps DB Lateral Raises (palms down): 10 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Weighted Ab Crunches: 15 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Push-ups: 15-20 reps Air Squats: 15-20 reps

DEADLIFTS Week 1: Conventional through bands, off 2 plate, 2 Rep Max Week 2: Conventional through bands, off 1 plate, 2 Rep Max Week 3: Conventional through bands, off 2 plate, 1 Rep Max Week 4: Conventional through bands, off 1 plate, 1 Rep Max

5 SET SUPERSET DB Step-ups: 15 reps Barbell Good Mornings: 8 reps heavy

BULGARIAN SPLIT SQUATS 5×8 reps each leg HEAVY

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Weighted Ab Crunches: 15 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Push-ups: 15-20 reps Air Squats: 15-20 reps

5 SET SUPERSET Incline DB Curls: 10 reps neutral, 10 reps palms up Rope Pushdowns: 20 reps

5 SET SUPERSET Heavy Barbell Curls: 10-15 reps DB Rollbacks: 20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Weighted Ab Crunches: 15 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Push-ups: 15-20 reps Air Squats: 15-20 reps

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES DB Front Squats: 15 reps DB Push Press: 15 reps Push-ups: 15 reps Pull-ups: 10 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Weighted Ab Crunches: 15 reps

WALKING LUNGES 400m (Weighted if possible)