Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

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)

Day 75

A. Squat

1 Pause Front squat + 1 Regular Front Squat - Work up to a heavy set 

B. Bench

DB Bench Press (4 x 12-15)

C. Horizontal Pull/Rear Delt Superset

4 sets of,

Neutral Grip Lat Pull-Down x 8-12
TRX Scarecrow x 8-12

D. Medial Delts

4 sets of,

L-Seated DB Press x 8-12

E. Traps/Arms Tri-set

DB Shrugs x 25
Barbell Curls x 8-12
Straight Bar Push-Downs x 15-25

Day 45

A. Squat

Front Squat – Work up to a heavy triple

B. EMOM x 10 Minutes

5 Bench Press

Start at (185/125) and go up if you can

On Min 11 AMRAP Bench (135/95)

C. Superset: 

5 sets of:

Neutral Grip Lat Pull-Down x 10

Band Pull Apart x 20

D. Core Work

50 Strict T2B
50 GHD Sit Ups
50 AbMat Sit-Ups

Day 190

A.) Bench

3 x Max Rep Barbell Bench Press at 60% of 1RM

B.) 4 Supersets of:

Neutral Grip Lat Pulldown x 10

TRX Scarecrow x 12

C.) 4 Sets of:

L-Seated DB Press x 8

D.) Vanity Work (Superset)

DB Hammer Curl x 10

Rope Tricep Push-Downs x 15

Day 179

A.) Bench Press (4-4-4-4)

Warm-up as needed. Rest 2-3 minutes between sets.

75% x 4
80% x 4
80% x 4
80% x 4

B.) DB Bench Press (2 x max)

1 x 15-20 reps – leave one or two in the tank.

1 x Max reps – go to failure.

C.) Single Arm DB Rows (10,9,8,7,6...1) 

(Each side, no rest)

D.) Superset: 4 sets of,

Neutral Grip Lat Pull-Down x 10

TRX Scarecrow x 12

E.) Core: 3 sets of,

Barbell Rollouts x 12

MB Slams x 20

Cross Body Mountain Climbers x 40 (20 per/side)

Day 127 (Westside Barbell Throwback)

A little Westside Barbell Repetition Upper Body throwback:

A.) DB Incline Bench Press (4 x 12)

B1.) Neutral Grip Lat Pull-Down (4 x 10)
B1.) Face Pull (4 x 12)

C.) DB Seated Military Press (4 x 8)

D1.) Hammer Curls (3 x 10)
D2.) DB Tricep Extension (3 x 10)

E.) 100 total Band Pull-Aparts