Strength 4-5s x 4-8r: 4 Day Split 2 Upper/ 2 lower

A. Barbell Back squat. 80% of your 1RM
Tempo 50X0

A2. Lying Leg curl (neutral)
Tempo 50X0

use the slider at home and try 2 in 1 out

B1. Hyper Extensions. You can choose either Parallel back ext, 45 degree back
ext or Reverse Back Ext.
Tempo 2020

B2. hold 1 d/b on opposite side leg, use 2 x db's when need more weight for reps required.

A1. Floor Barbell Bench Press Fat Grips. 80% of your 1RM
Tempo 50X0

A2. Eccentric Chin-ups.
100% of your 1RM
Tempo 510X0

B1. Barbell Millitary Press. 80-88% of 1RM
Tempo 40X0
seated floor press is best- sit on something to raise your butt and reduce lower back rounding like the blue pad or a step.

B2. One Arm Dumbbell Row. 80-88% of 1RM
40X0

C1. Seated Side Poliquin Raise. Assistance work for Shoulders.
Tempo 2111

C1. Band Pull Apart. Assistance work for middle back.
Tempo 2020

A2

A1. Two arms Ez narrow grip Preacher curl
Tempo 50X0

B1.

B2 pinch and pull
use a small incline 0f 15-30 degree
TEMPO 2122

C1

C2. Decline Tricpes Ez Bar Ext Lower to chin.
Tempo 3020

A1. Deadlift 80%-88% of your 1RM. Volume
Tempo 40X0

A2 do 1 leg between deads

B1. Bulgarian Split squat. Assistance exercise for hip stability for hip/glutes.
Tempo 3020

B2. Standing Good mornings. Assistance exercise for lower back, glutes & hamstrings.
Tempo 3020

C. Barbell Hip Thruster (Bench supported).
Tempo 2020