Leg Day 3

Saturday Squat Day Workout: Back Squats 8, 6, 4, 2, 5, 5 Snatch Grip Deadlift 4x8 Superset: 5x12 Stiff Legged Deadlift Back Extensions Cable Pullthroughs 5x12 Belt Marches on cable pulley 3x2 minutes

Shoulder Day 3

Boulder shoulders? Boulder shoulders. Workout: Power Clean to Push Press 5x5 Strict Press 3x8 Upright Rows 4x12 Face Pulls 3x15 Superset 3 sets: (1-1-2-2-3-3-4-4-5-5)=1 set Front Raises Side Raises You do one of each, then two, then three, all the way up to 5 each and that is all without rest.

Arm Day 3

Nothing better than a good pump. Workout: Arnold Cheat Curls (4 second eccentric) 6x6 Dumbbell Hammer Curls 4x12 each arm Cable Rope Curls 5x15 Close Grip Bench Press 4x8 Skullcrushers 4x12 Reverse Grip Straight Bar Pushdowns 3x20

Back Day 2

Big strong back, big strong body. Workout: Pull-ups 50 reps as few sets as possible Pendlay Row 4x12 Pulldowns with seated row attachment 4x12 Seated Row Negatives (4 second eccentric) 4x8 Pullovers 3x15