Chest Wk 2 5/3/1 SVR

Barx10

5 pull-ups

Barx10 

5 pull-ups 

40x5

3 pull-ups

50x5

3 pull-ups

60x3

3 pull-ups 

65x5

3 pull-ups

75x5 

3 pull-ups

85x10

3 pull-ups

75x5

3 pull-ups

65x14

3 pull-ups

Incline db press

20x12 for 4 sets

Military Press

35x5 for 3 sets

T bar rows

55x10 for 3 sets

Shoulders Wk 2 5/3/1 SVR

Barx10

27.5x5

35x5

40x3

42.5x5

50x5

57.5x8

50x5

42.5x12

Bench Press

Barx10

52.5x10 for 5 sets

Arnold Press superset side lateral raises 

16,8 x12 for 3 sets

Db rows

38x10 for 2 sets

Bench Wk 1 5/3/1 SVR

Band Warmups 

Bench Press

Barx10 for 2 sets

45x5

55x5

65x3

70x3

80x3

90x7

Military Press

35x10 for 5 sets 

Incline db press

20x12 

20x12

20x9 rest pause 4

Machine flys

40x12 for 3 sets

Kroc Rows

30x20 for 3 sets

Deadlift Wk 1 5/3/1 SVR

Side lateral raises

4x25 for 2 sets

Deadlift 

60x5

67.5x5

80x3

87.5x3

97.5x3

110x7

Goblet squat superset bb shrugs

16x10, 80x10 for 3 sets

Lat Pulldowns

60x20

60x10

60x10

Shoulders Wk 1 5/3/1 SVR

Military Press

Barx10 for 2 sets 

30x5

37.5x5

42.5x3

47.5x3

52.5x3

60x5

Flat Bench

Barx10

60x10

60x10

60x10

60x9

60x8

Arnold Press SS Side Lateral Raises

16x12, 8x12 for 3 sets

Seated db curls

8x15

8x12