Day 63

A. Bench

Fat Bar Bench Press -  (5RM) 

B. Accessory Work

DB Floor Press (2 x max) 

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets). 

C. Horizontal pulling/Rear Delt superset: 

Bent Over Barbell Row (Underhand) 3 x 10 

Rest 30s 

TRX Scarecrow 3 x 12 

Rest 60s 

D. Superset

Dumbbell Shrugs (3 x 12-15) – Shrug up and back, not up and forward. 

Rest 30s

Bulgarian Split Squat (Goblet hold) - 3 x 8

Rest 60s

E. Vanity Work

Barbell Curls (3 x 8-15)