[islander]

Sunday
Speed bench 8 sets of 3 reps at about 45-50 %.
Tricep work
Shoulder work
Rear delts
Lats

Monday
Max effort lower body ( good mornings, low box squats, pulls)
Hamstring work
Glute work
Lower back work
Abs

Wednesday
Max effort bench ( some type of bench, no comp. bench)
Tricep work
Shoulder work
Rear delts
Lats

Friday
Box squats 8 sets of 2 reps @ 50 - 60 %
Hamstring work
Glute work
Lower back work
Abs

SUNDAY- SPEED DAY FOR BENCH
BENCH 8-10 sets of 3reps(use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)
FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES
TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc
UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc
ABS and or NECK

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT
MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not
perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS,(all exercises can be
Enhanced with bands. Also keep a record of max lifts)
LEG CURLS 3-4 sets of 5-7 reps
LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS(not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc
UPPER BACK MOVEMENT- 3sets of 5-7 reps
BICEPS and ABS

WEDNESDAY- MAX EFFORT DAY FOR BENCH
MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc
TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each
BACK MOVEMENT- keep reps 10-12 for 3sets
ABS and or NECK

FRIDAY- SPEED DAY FOR SQUAT
BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest
LEG CURLS 3sets of 10 reps
LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps
SHRUGS 3sets of 10-15 reps as heavy as you can handle it
BICEPS and ABS