| - Monday: heavy DL (5x5) + guillotine (15, 12, 9, 6) + ZSQ (15, 10, 9, 6) + bb shrug/hold + PNF - Tuesday: heavy BP (5x5) + HSQ (15, 12, 9, 6) + PU (slow reps) + bench shrug / overhead shrug + PNF - Wednesday: heavy FSQ (5x5) + dips/guillotine/db press/flye-aways + pullover-press (15, 12, 9, 6) + cable shrug + PNF - Thursday: BP (5x4) + SQ (7, 5, 3, 3, 3) + PU/row (slow reps) + overhead shrug + PNF - Friday: FSQ (7, 5, 3, 3, 3) + CLP (5x4) + bb shrug/hold + PNF | - Monday: BP (12, 8, 5x5) + FSQ (12, 8, 5x5) + MP (12, 10, 5x5) + bench shrug / overhead shrug (5x5) + PNF - Tuesday: DL (10, 5, 3x3) + HSQ (5x5) + PU (5x5) + bb shrug/hold (5x5) + PNF - Thursday: BP (12, 8, 5x5) + FSQ (12, 8, 5x5) + MP (12, 10, 5x5) + cable shrug / calf shrug (5x5) + PNF - Friday: DL (10, 5, 3x3) + HSQ (12, 8, 5x5) + PU (12, 10, 5x5) + bat wings (5x10 sec.) + PNF - Wednesday or Saturday: hobby training [i.e. tongue press, pinch blocks, mace, farmer walks, CoC, sledge-tires, kb, mb, etc.] - Sunday: REST |
[NB: Warm-up: prone/supine scorpions + neck bridging + + Hindu pushups + movements]
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