DAY 8 – BACK/BICEPS
5/3/1
CYCLE: 7
DAY: DEADLIFT
5/3/1
PRE: Condense 2x 10 min. prior
DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
320×5
365×3
405x??? watch the vid 
FRONT SQUAT
150×5
170×5
195×5
KROC ROW
60×10
90×8
50×30
LAT PULLDOWN
140×10,10,10,10
SEATED CLOSE GRIP ROW
165×10
170×10
175×10
180×10
SUPERSET: SEATED WIDE UNDERHAND ROW/BENT OVER ROW
100×10/135×10
100×10/135×10
100×10/135×10
STANDING DB CURLS
40s x 10
45s x 10
50s x 8
SEATED INCLINE DB CURLS
15s x 20
20s x 12
25s x 10
STANDING HIGH CABLE CURL
30×8 (ea arm)
25×10 (ea arm)
AB CIRCUIT