Deadlift 215×1 195×5 160×8
Smith front squat 20×10 30×10 40×10
DC calf raise 115×12
Sumo leg press 70×15 x15
Ab wheel x12 x10 x10
Changed routine to 2 upper days and 2 lower days 3 days a week instead of a 3 day squat/ bench/ dead set up .
Every lower day will get a Squat and Deadlift (one light one heavy alternated each lower workout) variation with a DC calf raise, leg press variation and ab exercise.
Every upper day will get a bench variation an overhead press variation a compound tricep exercise a back exercise (either chin or row variation) and a curl.
This format will hit everything more frequently get more pressing in and space out heavy squatting and deadlifting a bit more.
