Phoenix workout

DB Snatch
65 x 4 per arm
75 x 4 per arm
80 x 3 per arm

Pull ups-Neutral grip
BW x 12 x 3 last few reps tough

Penday rows
110 x 8
110 x 8
110 x 8

Larry Scott Lat Pulls
Stack x 8 x 3

Side DB delt raises
20 x 8 x 3

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Chest

DB Incline Press
55 x 6 warm up
80 x 6
70 x 7
70 x 6
70 x 5

Ring Flys Supersets
BW x 10 (10 flys+10 presses) 6+4
BW x 10 (10 flys+10 presses) 5+4+1
BW x 9 (9 flys+9 presses)5+3+1

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

DB Curls
40 x 8
40 x 8
40 x 8 rough last few. Could be more strict.

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Squats

Bench Squats
135 x 8
225 x 6
285 x4
245 x 6
245 x 6
245 x 6 up everything next week.

Wall Handstand
30 sec x 3

Weighted Dips
BW + 35 x 9
BW + 25 x 8
BW + 25 x 8
BW only x 15

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Chest

DB Incline Press
55 x 6 warm up
80 x 6
70 x 7
70 x 6
70 x 6

Cable Flys
60 x 12
65 x 12
65 x 10 then immediately:
40 x 14

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Bar Curls superset w/ Reverse EZ Curls
75 x 8 / 55 x 8
75 x 7 / 55 x 7
75 x 4, 65 x 3 / 45 x 8

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DL

225x5
225x5
315 x 1 aaaargh!
275 x 3
275 x 3

Weighted Chins
BW + 35 x 6
BW + 25 x 6
BW + 25 x 6
BW x 12 (6+3+2+1)

Scott lat pull downs
150 x 8
150 x 8

Handstand holds
30 sec x 3

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Squat

Bench Squats
135 x 8
225 x 5
275 x 4
245 x 5
245 x 4
245 x

Bench Jumps
BW x 12 per leg

Military BB Press
115 x 12
115 x 12
115 x

Weighted Dips
BW + 45 x 8
BW + 45 x
BW + 45 x
BW only x

Squat

Bench Squats
135 x 8
225 x 5
275 x 4
245 x 5
245 x 4
245 x

Bench Jumps
BW x 12 per leg

Military BB Press
115 x 12
115 x 12
115 x 11 (6+5)

Weighted Dips
BW + 45 x 7
BW + 35 x 7
BW only x 12
BW only x 12 tough set

Chest

DB Incline Press
55 x 6 warm up
80 x 5
70 x 8
70 x 5
70 x 5

Ring Flys+Press (2=1 rep)
BW x 10
BW x 10 (7+3)
BW x 10 (5+2+1+1)

Pushups
BW x 12 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Bar Curls
75 x 8
75 x 8 (last two pretty rough)
75 x 6

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DL

225x5
225x5
315 x 1 this is pathetic
275 x 3
275 x 3

Weighted Chins
BW + 35 x 6
BW + 25 x 6
BW + 25 x 6
BW x 12 (6+3+2+1)

Scott lat pull downs
150 x 8
150 x 8

Rear delt complex (cable)
20 x 12 x 3

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