Day 1: Upper Body
Bench Press 3 sets 5 reps
Pause Bench Press 3 sets 1 rep
Close-Grip Bench Press 3 sets 6 reps
Plate Pushup 3 sets 6-8 reps
Inverted Row 3 sets 12 reps
Machine Pec Flye 3 sets 10 reps
Dumbbell Bench(elbows in) 3 sets 12 reps
Cable Rear Delt Raise 3 sets 10 reps
Day 2: Upper Body
Clean and Jerk 5 sets 1 reps(Heavy, but sub-maximal.)
Incline Bench Press 3 sets 10 reps
Lateral Raise 3 sets 8-10 reps
Bench Press 3 sets 5 reps (Cena used 305)
Chinup 3 sets 10 reps
Triceps Pushdown 3 sets 12 reps
Isometric Back Extension 3 sets 30 seconds
Day 3: Lower Body
Barbell Landmine 2 sets 10 reps each weight: 45
Decline Barbell SitUp 2 sets 15 reps each weight: 45
Barbell Sidebend 1 sets 2 reps weight: 45
Clean-Warmup Set 1 Reps 3 weight: 135
Set 1 Reps 2 weight: 185
Set 1 Reps 1 weight: 235
Clean- Round 1 Set 1 Reps 2 weight: 265
Set 1 Reps 1 weight: 275
Set 1 Reps 1 weight: 285
Clean-Round 2 Set 1 Reps 2 weight: 285
1 1 295
1 1 305
Hanging Snatch Set 1 Reps 1 weight: 95
Snatch-grip shrug Set 1 Reps 3 weight: 95
Hanging Snatch Set 1 Reps 3 weight: 95
1 3 95
2 3 145
1 9 145
Back Squat Set 1 Reps 5 weight: 225
1 3 215
1 5 405
1 5 455
1 5 495
Pause Squat(Sit for three full seconds in the hole on each rep) 2 sets 3 reps
Front Squat 1 set 3 Reps weight: 335
2 sets 3 reps weight: 340
