AMATUER

BACK SQUAT
3×5
add 5 pounds to whatever you did Monday.

BENCH PRESS
3×5
Add 2.5 pounds to your bench for 3×5.

COLLEGIATE

FRONT SQUAT
5. 5. 5. 5. 5
I want these done at 80% of your most recent 5 rep max. Rest 90 seconds between sets. I want SPEED on the concentric portion of the lift.

CLOSE GRIP BENCH
4. 4. 4 .4
Work up to a heavy 4 reps on the close grip.

CONDITIONING

PUSH PRESS
10. 9. 8. 7. 6. 5. 4. 3. 2. 1
DIPS
20. 19. 18. 17. 16. 15. 14. 13. 12. 11