WEEK 10			BENCH		SQUAT		OLYMPIC		DB ROW
		MAX
	SET 1		SET 2		SET 3		SET 4		SET 5
DAY 1
Shoulder Warm-up		x15
Clean Pulls from floor	75	x5	85	x3	95	x3	105	x3
Db Row	70	X5	80	X2	90	X1	95	X2	95	XM
Moderate Grip  Pulldowns		x8		x8		x8
Towel Chin-ups		xm		xm		xm
Rope Seated Rows		x10		x10		x10
DAY 2
Shoulder Warm-up		x15
BB Bench Press	55	X8	70	X5	80	X2	90	X1	95	X2
	95	X2	73	X8
DB Incline Press	20	X6	30	X6	35	X4	40	XM
DB Close Grip Flat Press		x8		x8		xm (8-10)
Push-ups		xm		xm
DAY 3
Walking Lunges with Twist		x8
Front Squats	33	x6	43	x6
Back Squats	51	X8	64	X5	74	X2	84	X1	90	X2
	90	X2	63	X12
DB RDL		x10		x6		x6
1-Leg Curls		x10		x8		x6		x6
DAY 4
Shoulder Warm-up		x15
Hang Clean	60	x5	75	x3	81	x3	81	x3
Split Jerk	45	x3	55	x3		x3	SPEED	% of bench press max
DB Seated Shoulder Press		x8		x8		x8
Cable Side Raises		x8		x8
BB Shrugs		x10		x8		x6
DB Shrugs		x8		x8		x8
Day 5
BB Curls		x10		x8		x6		x6
Db Incline Curls		x6		x6		x6
Db Iso Hammer Curls		x10		x10
Triceps Rope Pushdowns		x10		x8		x6		x6
Cable Triceps Kickbacks		x8		x8		x8
Forearms		xm		xm		xm