Ironclad Upper/Overhead Warmup

2-3x: PNF Lat Box Stretch 20 Band Pull-Aparts 20 Band or Cable Tricep Pressdowns

Barbell Overhead Press

4 x 5

Smith Machine Incline Bench Press

DB Bench Press

Seated Wide Grip Cable Row

Seated Lateral Raise

Seated Bent Over DB Fly

Cable Rope Upright Row

Ironclad Back/Posterior Warmup

2-3x: 10 Bird Dogs / side 10 Deadbugs / side 10-15 Straight Arm Pulldowns w/ Band or Cable 10-15 Light DB/KB RDL

Strict Chest to Bar Chin-Ups

4 x MAX

DB RDL

Single Arm DB Row Drop Set

6 x 10

Neutral Grip Pulldowns

Hammer Curl

Seated Incline DB Curls

Zone 2 Cardio

1 x 20:00

Active Recovery Circuit

Spend 15-20 minutes working on mobility, stretching, range of motion, ice bath, etc. to aid in recovery and prep for the rest of the week. Example: Cat Cows:3 x 10 breaths Bird Dogs: 3 x 10 per side Three-Way Ankle Mobilization: 3 x 6 reps each position Inchworm with Hip Opener: 3 x 8 reps 90/90 Flow: 3 x 45 seconds back and forth Cossack Squat: 3 x 8 reps per side Mini Band Wall Slide: 3 x 15 reps

Ironclad Upper/Bench Warmup

2-3x: :30 Push-up Plank Hold 5 Thread-the-Needle / Side 10-15 Push-ups 10-15 Light DB/KB Overhead Press

Barbell Bench Press

4 x 5

Hammer Strength Chest Press

Single Arm Lat Pulldown

Pec Deck Chest Fly

Pec Deck Rear Delt Fly

Rolling Tricep extensions

Standing Bradford Press

Ironclad Lower Body/Squat Warmup

2-3x: 10 Banded Lateral Walks / side 10 Banded Glute Bridge w/ 5 sec hold each rep 10 Mountain Climber + Hip Stretch / side 10 Unweighted Step-ups / side

Tempo Back Squat

4 x 5

DB Bulgarian Split Squat

Barbell Hip Thrust

1 + 1/4 Rep Leg Extensions

1 + 1/4 Rep Hamstring Curls