STRAIGHT POWER V.32

WARMUP: 3 SETS Bike or Row for 3-5 minutes Plank: 1 minute Squat Holds: 1 minute

BACK SQUAT (ALL LOW BAR) Week 1: 5 second pause to a MAX Week 2: 3 second pause to a MAX Week 3: 1 second pause to a MAX Week 4: no pause to a MAX *Optional to add bands*

5 SET TRI-SET Reverse Barbell Lunges: 10 reps Each Leg Leg Extensions: 15-20 reps Heavy Kettlebell Swings (eye-level): 15 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Bike or Row for 3-5 minutes Plank: 1 minute Squat Holds: 1 minute

BENCH DAY PREP: 2 SET SUPERSET, NO REST Push-ups: 15 reps Face Pulls: 15 reps

BENCH PRESS Week 1: Flat Bench w/ 5 second pause to a MAX Week 2: Flat Bench w/ 3 sec pause to a MAX Week 3: Flat Bench w/ 1 sec pause to a MAX Week 4: Flat Bench w/ no pause to a MAX **Optional: use red mini bands**

CHEST SUPPORT

5 SET HIGH REP SUPERSET Incline Barbell Bench: 15 reps high on chest Flat Bench DB Fly: 15 reps (pause at bottom)

5 SET SUPERSET DB Flat Bench Press: 15 reps Chest Fly Machine: 20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Pulldowns: 10 reps heavy

WARMUP: 3 SETS Bike or Row for 3-5 minutes Plank: 1 minute Squat Holds: 1 minute

5 SET SUPERSET DB Neutral Press: 15-20 reps Pulldowns: 10 reps in front, 10 reps behind

5 SET SUPERSET Seated Behind the Neck Press: 10 reps heavy T-Bar Rows: 15 reps

5 SET SUPERSET DB Lateral Raises: 20 reps DB Front Raises (all the way up): 15 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Bike or Row for 3-5 minutes Plank: 1 minute Squat Holds: 1 minute

DEADLIFTS Week 1: Sumo Rack Pull, off 2 plate or from knee, 3 Rep Max Week 2: Sumo Rack Pull, off 1 plate or below knee, 3 Rep Max Week 3: Sumo from ground,  Rep Max Week 4: Sumo from ground, 1 Rep Max

5 SET SUPERSET DB Walking Lunges: 8 reps each leg heavy Barbell Good Mornings: 15 reps lighter

5 SET SUPERSET Leg Press: 20 reps Leg Curls: 20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Pulldowns: 10 reps heavy

WARMUP: 3 SETS Bike or Row for 3-5 minutes Plank: 1 minute Squat Holds: 1 minute

5 SET SUPERSET EZ Bar Drag Curls (keep bar against body): 15 reps Heavy DB Rollbacks: 10 reps

5 SET SUPERSET Preacher Curls: 15 reps V-Bar Pushdowns: 15 reps w/ pause

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 3 SETS Bike or Row for 3-5 minutes Plank: 1 minute Squat Holds: 1 minute

5 SET CIRCUIT Farmer's Carry: 100 feet DB Step-ups: 8 reps each leg Pull-ups: 5-8 reps weighted Sled Push or Pull: 100 feet heavy

ACCESSORY — 3 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Pulldowns: 10 reps heavy