The Contrast

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

Monday, February 27, 2017

Push

Incline Max
205lbs

Flat Bench ss with/
Incline Bench
5x1 (each)

Incline Chest Presses
5x15

Shoulder Presses
5x15

Dips ss with/ BW +20lbs
Upper Chest
5x5-15

Tricep Movements
4x15

OperaBroTraining.com

Saturday, February 25, 2017

Legs

Squats
345lbs

Squats
90% 5x1

Heavy Sumo Deads
435lbs

Various Leg Exercises
5x15 (each leg)

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Friday, February 24, 2017

Pull

Low Hammer Pulls ss with/T-Bar Rows
5x15
Low Cable Wide Grip Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
4 Bicep Movements
3x15

Thursday, February 23, 2017

Push

Seated Dumbbell Shoulder Press
75lbs 1x3

Seated Dumbbell Shoulder Press ss with/
Behind the Head Smith Press
70% 5x5

Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip 
5x12 (each)
4 Tricep Variations
4x15

Tuesday, February 21, 2017

Legs

Deads
455lbs

Deads
70% (top set) 5x5

Front Squats
255lbs

Leg Press
5x8-12

Barbell Lunges
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Pull

Pull Up Variations
60lbs 10x3

Lat Pulldowns
5x15

High Pulls
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Sunday, February 19, 2017

Push

Incline Max
205lbs

Flat Bench ss with/
Incline Bench
145-175lbs 5x5 (each)

Hammer Incline
5x15

Shoulder Presses
5x15

Dips ss with/ BW +20lbs
Upper Chest
5x5-15

Tricep Movements
4x15

OperaBroTraining.com

Saturday, February 18, 2017

Legs

Squats
345lbs

Squats
70% 5x5

Heavy Sumo Deads
405lbs

Various Leg Exercises
5x15 (each leg)

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Wednesday, February 15, 2017

Pull

Low Hammer Pulls ss with/T Bar Rows
5x15
Low Cable Wide Grip Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15

4 Bicep Movements
3x15

Tuesday, February 14, 2017

Push

Overhead Press
155lbs

Overhead Press ss with/
Behind the Press
80% 5x3

Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x12 (each)
4 Tricep Variations
4x15

Sunday, February 12, 2017

Legs

Deads
455lbs

Deads
80% (top set) 5x3

Front Squats
255lbs

Leg Press
5x8-12

Barbell Lunges
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Saturday, February 11, 2017

Pull

Pull Up Variations
55lbs 10x3

Lat Pulldowns
5x15

High Pulls
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Friday, February 10, 2017

Push

Incline Max
215lbs

Flat Bench ss with/
Incline Bench
180-190lbs 5x3 (each)

Hammer Incline
5x15

Shoulder Presses
5x15

Dips ss with/ BW +20lbs
Upper Chest
5x5-15

Tricep Movements
4x15

OperaBroTraining.com

Wednesday, February 8, 2017

Legs

Squats
345lbs

Squats
80% 5x3

Heavy Sumo Deads
435lbs

Various Leg Exercises
5x15 (each leg)

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

www.OperaBroTraining.com

Monday, February 6, 2017

Pull

Low Hammer Pulls ss with/
T Bar Rows

5x15
 
Low Cable Wide Grip Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15

4 Bicep Movements
3x15

Push

Overhead Press
155lbs

Overhead Press ss with/
Behind the Press
90% 5x1

Incline Cable ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x12 (each)
4 Tricep Variations
4x15

Thursday, February 2, 2017

Legs

Deads
460lbs

Deads
90% (top set) 5x1

Front Squats
255lbs

Leg Press
5x8-12

Barbell Lunges
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Wednesday, February 1, 2017

Pull

Pull Up Variations
50lbs 10x3

Lat Pulldowns
5x15

High Pulls
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com