Evening Training

Perform as a Superset

Deadlift	10	40%
Bench Press	10	40%
Deadlift	8	50%
Bench Press	8	50%
Deadlift	5	60%
Bench Press	5	60%
Deadlift	3	70%
Bench Press	3	70%
Deadlift	3	80%
Bench Press	3	80%
Deadlift	3+	90%
Bench Press	3+	90%

Perform as a Superset

Pendlay Row	5	40%
DB Bench	5	40%
Pendlay Row	5	50%
DB Bench	5	50%
Pendlay Row	5	60%
DB Bench	5	60%
Pendlay Row	3×12	75%
DB Bench	3×12	75%

Perform as a Chipper

Triceps Pulldown	100
Barbell Curls	100

Finisher

Barbell Hold

30 Sec

2x Bodyweight