Back / Triceps / Abs / Hams

Deadlift

4x3-5

*If you are just starting out with this type of movement, go lighter and shoot for 10-15 reps to get your form down.

Pullups / Seated overhead tricep extension

3x10 1:0:2:0 / 4x12-7 1:1:2:1

Wide grip lat pulldown / Leg curl / Hanging leg raises

3x12-7 1:1:3:1 / 3x12-7 1:1:2:1 / 3x10 1:1:2:1

T-Bar row /Titan press / Dumbbell SLDL

3x10-12 1:1:2:0 / 3x12-15 1:1:2:0 / 3x10-15 1:1:2:2

#5060minuteworkout