A1: Deep squats 5 x 5 with 100 lbs.
A2: Bench dips 3 x 5, 1 x 10 with 50 lbs.;
B1: Calf raises 5 x 5 with 45 lbs.
B2: DB push press 3 x 2 with 50 lbs.; DB standing press 2 x 5 with 50 lbs.
C1: DB standing press 3 x 5 with 50 lbs.
C2: Seated Russian twist 3 x 30 with 12-lb. med. ball
60 sec. rest btwn sets
A1: Deadlifts 5 x 5 with 125 lbs.
A2: DB rows (and pullups) 5 x 5 with 70 lbs.
B1: Lunge off step 5 x 5 with 50 lbs.
B2: Bench dips 5 x 5 with 43 lbs.
60 sec rest btwn sets
C1: Twists 3 x 20 with 25 lbs.
C2: Ball pikes 3 x 8
No rest btwn sets
A1: Deadlifts 5 x 5 with 115 lbs.
A2: Pullups 3 x 1
B1: Strap back extensions 5 x 5
B2: Squat thrusts 3 x 5, 2 x 7 with 40 lbs.
C1: Bench dips 3 x 10 with 33 lbs., 2 x 10 with 38 lbs.
C2: Explosive lunges with 6 lbs.
60 sec. rest btwn sets
A1: Deep squats 5 x 5 with 100 lbs.
A2: Bench dips 5 x 5 with 25 lbs.
B1: Clean ‘n press 5 x 4 with 60 lbs.
B2: Stability ball pikes 5 x 8
C: Pulldowns 5 x 5 with 8 plate
60 sec. rest btwn sets
A1: Single-leg squat 5 x 5 with 25 lbs.
A2: DB bench press 3 x 5 with 35 lbs.
B1: Lunge off step 5 x 5 with 50 lbs.
B2: BB pullover 5 x 5 with 30 lbs.
C: Arnolds 4 x 5 with 25 lbs.
60 sec. rest betwn sets
A1: Clean ‘n press 5 x 5 with 57.5 lbs.
A2: Explosive lunges 5 x 6 each side
B1: Deadlifts 5 x 5 with 135 lbs.
B2: One-arm rows 5 x 5 with 45 lbs.
60 sec. rest btwn sets
A1: Strap flys
A2: 18″ step ups 5 x 5 with 40 lbs.
B1: Farmer walks 5 x 1 with 100 lbs.
B2: Strap single-leg squat
60 sec. rest btwn sets
C: Single db clean ‘n press 5 x 1 each side with 35 lbs. (no rest)
A1: Overhead squat 5 x 5 with 35 lbs.
A2: Chin ups 1 x 5
B1: Single-leg deadlifts 5 x 5 with 60 lbs.
B2: Slanted strap pull ups
A1: Deep squats 5 x 5 with 99 lbs.
A2: DB bench press 5 x 5 with 70 lbs.
B1: 14″ Step ups 5 x 5 with 50 lbs.
B2: Inverted rows 5 x 5
C: Ball pikes 3 x 12
A1: Clean ‘n press 5 x 5 with 55 lbs.
A2: Single-leg deadlifts 5 x 5 with 60 lbs.
B1: Pull downs 2 x 5 level 7; 3 x 3 level 8
B2: Back hyperextension 5 x 8 with 25 lbs.
C1: Twists 3 x 20 with 25 lbs.
60 sec. rest btwn sets