Max Week

Day 1

Back Squat - 1RM
5x10 @50%
Deficit Dumbbell Split Lunges - 3x12 (each leg)
Banded Hamstring Curls - 3x12
Calf Raises - 4x25

Day 2

Bench Press - 1RM
5x10@50%
Flat Dumbbell Bench Press - 3x12
Push-Ups - AMRAP 5 minutes
Flat Dumbbell Flys - 3x12

Day 3

Deadlift - 1RM
5x10@50%
Dumbbell RDL - 3x12
Superman Row - 3x12
Pull-Ups - AMRAP 10 minutes - Strict

Day 4

Press - 1RM
5x10@50%
Seated Arnold Press - 3x12
Dumbbell Side Raises - 3x12
Barbell Shrugs - 2x20
Band Pull-Aparts - 3x20