Lift Off

Nach Casey Johnston

Warm up

Warm up: https://www.youtube.com/watch?v=VqGVoVn7xjA

Phase 2

Day A

Dumbbell squat (5×5) https://youtu.be/FEIyMUMoiR4

Dumbbell bench (5×5) https://youtu.be/by5SnITd4Rk

Dumbbell row (3×8) https://youtu.be/NQBgq10ReI0

Day B

Dummbell RDL (5×5) https://youtu.be/0eEcWMfX14k

Dumbbell overhead (3×5) https://youtu.be/2Hr-h4km9mE

Lat pulldow (3×8) https://youtu.be/jWGSUD6W29Y

Phase 3

Day A

Barbell squat (5×5) https://www.youtube.com/watch?v=AGhxPo0id8w

Bench (5×5) https://youtu.be/JAaZagZpm2s

Row (3×8) https://youtu.be/QU60V6uYKMI

Day B

Deadlift (3×5) https://youtu.be/mak4GOoXmKI

Overhead Press (3×5) https://youtu.be/IiYL6yOTtM8

Lat pulldown (3×8) https://youtu.be/jWGSUD6W29Y