12 Labours Barbell

Week 2 Day 1
A. Squat 4x10 add 10lbs
B. Bench 5x5 add 10lbs
C1. Box Step Ups 4x10/side
C2. Superman Hold 4x30sec
D. Barbell Curl 3x21's
E. DB skullcrusher s 4x10
E. Planks 4x30sec
Rest 30/work 30

Week 11 Day 2
A. Front Squat 4x5
B. Deadlift 3x3 70.00%
C. Strict Press 3x3 Add 2.5-5lbs
D1. One Arm DB Row 4x10
D2. Standing DB Shrug 4x10
E. 3 Way Delt Raises 3x10
F. Glute Bridge 3x15
2sec hold at top

Hey guys! Work these deadlifts today with some care, reset each rep if you have to, but pull with good form. Use those legs!

Week 9 Day 2
A. Front Squat 4x6
B. Deadlift 5x3 85.00%
C. Strict Press 3x6 Add 2.5-5lbs
D1. BB RDL 4x10
D2. One arm DB Row 4x10
E. Trap Circuit x3
BB Shrug x12
Seated DB Shrug x10
Y-Raise x8
F Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
G DB Hold Situps 5x10
(behind the neck hold)

Half Way week!
Week 6 Day 1
A. Squat 5x5 add 5-10lbs
B. Bench 4x10 add 5-10lbs
C. CG Bench 3x8 add 5-10lbs
D1. Single Leg Squats 4x10/side
D2. Superman Holds 4x45sec
E. DB Tempo Curls
Tempo: 1-0x3 4x8
F. Tricep Circuit x3
Pulldowns x12
Banded Kickbacks x10
Pullovers x8
G. Plank circuit x4
Left side x25sec
Right side x25sec
Flat plank x25sec
Rest 1min

Week 5 Day 2
A. Front Squat 4x8
B. Deadlift 3x2 90%
C. Strict Press 3x8 drop 15lbs and complete sets
D. Glute Circuit x4
Banded Kickback x12
Banded Pull through x10
BB Good Morning x8
E. Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
F. Super Set x4
DB Fly x10
One Arm DB Row x10
G. Glute Bridge Hold 3x1min