We picked up some more weight plates (2.5 and 5 lbs) in order to make smaller progressions with arm training. Those lagging arms are catching up with chest and back now.
Legs are starting to be prioritised more. We're using a combination of regular squats with leg blaster squats at this stage.
Here are the modifications to the program:
MONDAY
Dead Lift: w/u 10, 8 plus 10, 8, 6, 4 (optional 1 rep max)
Leg Blaster Squat: 3 x 10-20
Calf Raise: 3 x 15-20
Biceps
TUESDAY:
Incline Dumbbell Press: w/u 20, 15, plus 5 x 10-20
Dips: 3 x AMRAP
Flyes: 3 x 10-15
Triceps
WEDNESDAY:
Cable Row: 20, 16, 12, 10, 8
Lat Pull Down: 20, 16, 12, 10, 8
Pullover: 20, 16, 12, 10, 8
Rear Deltoid: 20, 16, 12, 10, 8
Biceps
THURSDAY:
Dumbbell Shoulder Press: 20, 16, 12, 10, 8, 12-15
Upright Row: w/u 20 plus 3 x 10-15
Lat Raise: 3 x 10-20
Front Raise: 3 x 10-20
FRIDAY:
Leg Blaster Squat: w/u 20 (20lbs)
Squat: w/u 10 (bar), 10 (50lbs), plus 4 x 8-12
Leg Blaster Squat: 3 x 50lbs x 15-25
Calf Raise: 3 x 15-20
Biceps and Triceps
