Power Athlete

 In Power Athlete

Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM)
Bench Press 3 RM

Professional Barbell
Step Ups 4×6 each side (use 45% of Back Squat 1 RM)
Bench Press 3 RM

 

The Volkswagen 2.0

15, 10, 5 reps of:

Bench Press @ 65% of 1 RM
Dips
Strict Pull Ups

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