Week: 1

Date: Monday 6/20/16

Time: 2:00 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 175x3x3/fail, 12/12/12 reps, 1 rating (easy, will be manually moving up weight next week)

Front Squat – 200x2x3/fail, 8/7 reps, 0 rating (normal)

Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps

Crunches – bodyweightx2x3/fail, 20/20 reps


Hammer Curl/Tricep Ext superset – 25/55x3x3/fail, 12/10/12 reps

Calf Raise – bodyweightx9x6

Barbell Wrist Curl/Ext – 45x3x10


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