3/10 full body
Squat 5x10,8,5,5,3
Bench 5x5,5,5,5,3
Hammer strength high row 5x6
Machine shoulder press 5x6
Close Grip Incline Bench 4x10
DB Curls 4x12
3/11 Rest
3/12 run
4 miles easy pace
3/13 lower
Split squats 4x10
Stuff leg deadlift 4x10,8,8,8
Leg press high and wide 4x15,12,10,10
Cable Hip flexor raise 4x10
Tibialis calf raise 4x12
Toes to bar with slow as possible negative 4x6
3/14 Kettlebells & Pull
AM kb work
5x20 kb swings
5x20 single arm swings
5x3 heavy kb cleans
PM Pull
Pull downs 6x15,12,10,8,6,10
Hammer strength row 5x12,8,8,8,8
Db rear felt fly 5x12
Cable pullover 5x10
Single arm spider curl 4x10
Reverse grip ez bar curls 3x10
3/15 Push
Dips 3x15
Incline hammer strength press 5x10,10,10,6,6
Machine chest press 4x10 - 4 second negative, 2 second pause
Machine shoulder press 4x10
Machine fly superset side raises 3x12
Single arm tricep push down 6x12