Wednesday , Sat , Sun and Mon 30 mins stepmill each day Thursday 3 laps prowler Friday -Two arm rows on incline bench 5x10 -Rope pulls to chest 10x20 -Bench worked up to 315x8x2 then drop sets of 225 , 185,135 x2 sets -Slight incline dumbell press to failure with 80s for 2 sets -Wing strap for some triceps 6x10 25lb plate curl with light band attached 4x12 Saturday 3x10 reverse hypers -Hook grip day 405x3,5,8 no belt,ya raw raw raw! -495x1, 585x1. Hook held good, surprised after non doing it for several months Belt Squat wise stance 4x8 to 10 3x12 Reverse hypers to finish up.
Thursday, Friday and Saturday
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