Day 13

A. Warm-Up 

3 min bike 

100 walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength

Pause Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Strict Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

Barbell Shrug x 12

Around the world Lateral Raises x 15

BPA x 20

Day 28

A. Warm-Up

3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength 

Pause Back Squat (10-10-5-3-3-3-1) 

C. Strength 

Push Press (15-12-10-8-6)

D. Superset 

Three sets of,

Weighted Back Extension x 15 

Walking Lunge x 30m

E. Giant Set

Three sets of, 

Barbell Shrug x 12 

Rear Delt Fly x 20 

Lateral Raise x 20

Day 89

A. Bench

DB Single Arm Bench Press (4 x 10)

B. Vertical Pulling/ Rear Delt Superset

Neutral Grip Lat Pull-Down (4 x 12)
Rest 30s
TRX Scarecrow (4 x 12)
Rest 30s

C. Medial Delts

Strict Press (4 x 10)

D. Shrug

Overhead Barbell Shrug (3 x 12)

E. Vanity Work

TRX Bicep Curl (4 x 12)
TRX Skull Crusher (4 x 12)