Starting off the fourth week with a tad less volume but still a pretty decent amount. Upping the weight just a tad with some of my exercises. Don't want to completely exhaust myself but getting some great work in.
Main Upper
A. Barbell Straight Arm Pullover 5x10 Goal with doing these first to really get my lats firing with my bench.
B. Wide Grip Flat Bench w/ 50lbs Hanging Weight 135x10 155 w/ 50lb Hanging weight 8x8 90 seconds rest
C. DB Front, Lateral & Rear Raises SS 4x12
D1. JM Presses 4x20 D2. BB Curls 4x20
E. DB Rows 8x8
F. Seated Leg Raises 2x50
Main Lower
A. Raw Squats 315 8x8 with 90 sec rest
B. Step Back Lunges 2x15
C. 3" Deficit Deadlifts 247lbs 8x8
D1. Calf Raise 4x25 D2. Hyperextensions 4x25
E. Barbell Shrugs 8x8
F1. Hanging Leg Raises 4x25 F2. Planks 4 30 second holds
