Sun Mon Tue Wed Thu Fri Sat

29

30

  • Clean & Jerk : 1 Rep Max

Oct | 1

  • Back Squat : 5-5-7-8-9
  • Shoulder Press : 5-5-5-5
  • Dumbbell Rdl 5-5-5-5
  • Bench Press (close grip) 15-15-15

2

  • Back Squat 5-5-5-6-7-8
  • Single Arm Db Bent Over Row 5-5-5-5
  • Barbell Curl 10-10-10-10
  • 3 RFQ: Dumbbell Shrugs and Seated Bent Over Rear Delt Db Flies

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

  • Back Squat 3-3-3, rest 2:30
  • Bent Over Barbell Row 10-10-10
  • Barbell Curl : 10-10-10
  • Dumbbell Shrug 20-20-20-20

18

  • Back Squat 5-3-2-1-ME, rest 3 mins
  • Incline Db Press : 5-5-5-5-5
  • 3 RFQ: Bench Dips and Close Grip Push-ups
  • Seated Bent Over Rear Delt Db Fly 20-20-20

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2