[duffeymt]

Week 4 Day 2
B

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Jump Squat

• 115 lbs x 4
• 135 lbs x 4
• 145 lbs x 4
• 145 lbs x 4

========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Romanian Deadlift

• 145 lbs x 6
• 145 lbs x 6
• 145 lbs x 6
• 145 lbs x 6

Bulgarian Split Squat

• BW + 100 lbs x 4
• BW + 100 lbs x 4
• BW + 100 lbs x 5
• BW + 100 lbs x 5
• BW + 100 lbs x 5

Superset
Horizontal Row

• BW X 6
• BW X 6
• BW X 6
• BW X 6

1 Arm DB Bench Press

• 50 lbs x 6
• 50 lbs x 7
• 50 lbs x 6
• 100 lbs x 6

Superset
Chin Up

• BW x 3
• BW - 20 lbs x 5
• BW - 20 lbs x 5
• BW - 20 lbs x 6
• BW - 20 lbs x 5

Dumbbell Alternating Shoulder Press

• 45 lbs x 5
• 45 lbs x 4
• 45 lbs x 5
• 45 lbs x 5
• 45 lbs x 5

Superset
Cable Rotating Extension

• 70 lbs x 10
• 70 lbs x 10

Dynamic Plank

• BW x 10 seconds
• BW x 10 seconds