The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Friday, April 29, 2016

Upper

Overhead
155lbs

Overhead
70 x20, 90 x20, 100 x20

Pendelay Row
135 4x8-12

Dumbbell Incline Bench
55's - 85's 4x8-12

Pull Ups
50lbs 3x8

Chest Fly
3x8-12

Bicep/Tricep Supersets

Thursday, April 28, 2016

Lower

Deads
425 5x4



Front Squats
200 3x8

Leg Press
4 Plates plus 5lbs 3x8-12

Leg Ext
Leg Curl
Calf Raise
3x8-12

Wednesday, April 27, 2016

Upper

Bench Press
165 x5, 195 x5, 215 xAMRAP (3)

Bench Press
195 x5, 190 4x5

1 Arm Chins
50lbs 1xAMRAP

Chins
50lbs 1xAMRAP

Bicep/Tricep Supersets

Shoulder Supersets

Tuesday, April 26, 2016

Lower

Squat
225 x5, 255 x5, 295 x5-6



Squat
235 5x5

Sumo Deads
395 3x4

Leg Press
4 Plates 3x12

Leg Extensions
Leg Curls
Calf Raises
3x12-15

Wednesday, April 20, 2016

Upper

Overhead
125 x5, 135 x3, 155 x2



Overhead
145 5x2

V Bar
4x8-12

Dumbbell Incline Press
50's-80's 4x8-12

Pull Ups
45lbs 3x8-12

Chest Fly
3x8-12

Bicep/Tricep Supersets

Tuesday, April 19, 2016

Lower

Deads
405 5x6



Front Squat
235 3x4

Leg Press
3 Plates plus 70lbs

Leg Ext.
Leg Curl
Calf Raise.
3x12-15

Sunday, April 17, 2016

Upper

Bench
235lbs



Bench
115 x20, 135 x20, 155 xAMRAP (20 +)

1 Arm Chins
45lbs 1xAMRAP

Reg Chins
45lbs 1xAMRAP

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Supersets


Friday, April 15, 2016

Lower

Heavy Squat
325 x1



Squat
135 x20, 175 x20, 205 x20

Sumo Deads
375 3x6

Leg Press
3 Plates plus 75lbs 3x12

Calf Raises
3x15-20

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Upper

Overhead Press
115 x3, 135 x3, 145 xAMRAP (3)



Overhead Press
125 5x3

V Bar
4x8-12

Dumbbell Shoulder Press
4x8-12 (65's x10)

Pull Ups
40lbs 3x8-12

Chest Fly
3x8-12

Bicep/Tricep Supersets

Tuesday, April 12, 2016

Lower

Deads
375 5x8



Front Squat
205 3x6

Leg Press
3 Plates plus 60lbs 3x12

Leg Ext.
Leg Curl
Calf Raise
3x12-15

Sunday, April 10, 2016

Upper

Bench
185 x5, 205 x3, 225 xAMRAP (2)



Bench
195 5x3

1 Arm Chins
40lbs 1xAMRAP

Chins
40lbs 1xAMRAP

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Supersets

Thursday, April 7, 2016

Lower

Squat
245 x5, 285 x3, 315 AMRAP (2)



Squat
265 5x3

Sumo Deads
345 3x8

Leg Press
3 Plates plus 50lbs 3x12

Calf Raises
3x12-15

Tuesday, April 5, 2016

Upper

Overhead Press
105 x5, 125 x5, 135 AMRAP (5)



Overhead
115 5x5

V Bar
4x8-12

Dumbbell Shoulder Press
4x8-12 (65's x9)

Pull Ups
35lbs 3x8-12

Chest Fly
3x12

Bicep/Tricep Supersets

Sunday, April 3, 2016

Lower

Deads
Heavy Single
455lbs



50% 4x12-15

Front Squat
195 3x8

Leg Press
3 Plates plus 50lbs 3x8-12

Leg Ext.
Leg Curl
Calf Raise
3x12-15

Saturday, April 2, 2016

Upper

Bench
175 x3, 195 x3, 215 xAMRAP (3)



Bench
185 5x3

1 Arm Chins
35lbs 1xAMRAP

Reg Chins
1xAMRAP

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Hypertrophy