[superbilt]

My new template is as follows:

Sunday DE Bench

1) De bench -55%-61% 1 x1 @75%

2) Triceps focused Press- work up to 3 rm
4 Board Press
Rack lockouts


3) Delts- 3 x 6-10
DB INC
DB Bench
MIlt Press


4) Triceps- 3 x 6-10
Db ext
bb ext
Elbows out ext


5) Lats- 5 x 5-8
Pullups or chinups

6) Biceps- 4x 8-10
DB curls
Hammer curls
BB curls


Monday ME Squat/DL

1) ME movement
(DL, Squat, Goodmorning)

2) Supplemental- 4-5 x 3-5 or 6-8
(SLDL, Sumo DL, RDL, DL variations, Rack pull, etc)

3) Hips/ hams - 3 x 8-10
Hip belt squat
Step Ups
Lunges

4) Hypers 4 x 8-10

5) SIde bends- 4 x 6-8
Farmers
DB
1 arm dl

6) Leg raises 3-4 x 8-10
Lying
Hanging


WED ME Bench

1) ME
(1 board, 2 board, 3 board)

2) ME Movement rep work 3 x 5

3) Triceps extension- 3 x 8-10
DB or bb


4) Lats 5 x 6-10
Rows

5) Upper Back- 4 x 8-12
Shrugs
Upright rows
Rear or side delts

6) Biceps- 3-4 x 8-12


Fri DE Squat/DL

1) Box Squat 8-10 x 2 (55-61%) 1 x 1 75%

2) DL- 6-8 x 1 (55-61%)

3) Supplemental 5 x 6-8
(RDL, SLDL, Sumo SLDL, Goodmorning variations)

4) Ham/low back 3 x 8-10
Glute ham raises
Hypers

5) ABs 4 x 8-10
Roman Chair situps
Decline SItups
Spread eagle

6) Abs 3 x 6-8
Db side bends
Lying leg raises
Farmer side bends