Started the workout with jump squats to fire up the nervous system. Jump squats really target the quads. Please be careful building up. I recommend not jump squatting more than your 25% of your Squat 1 rep max. I've included my Bicep superset. It really blows up the arms. The 3-way Bicep Curl superset includes: reverse grip curl, wide grip curl, and narrow grip curl. Don't change the weight. Resistance selection is based on your reverse grip set. Move straight into the next exercise, try and hit 8 reps. If you fail, again straight into the next exercise.

Workout: Hump Day Squat Day, Wed 10-June-2015

Workout Technique:

• Sets X Reps; Dumbbells (DB); Barbells (BB);
• Tempo (S) = (Lower, Bottom, Lift, Top); (1.0.1.0)= Default
• (<) = Pyramid Up; (>) = Pyramid Down/ Drop Set

Workout Program:

A. BB Jump Squats (25% of max squat): 4 x 5 reps (<)

B. BB Squats (build up to 1 rep max): 4 x 5-1 reps (<)

C. BB Bench Press (531): 6 x 5-3 reps (<)

D. BB Romanian Deadlifts: 5 x 8 reps (3.0.1.0)

E1. Cable (low) Bicep Curls 3-Way Superset (reverse, wide, narrow): 4 x 8 reps (2.0.1.0)
E2. Cable (low) Tricep Extensions 3-Way Superset (out, in, overhead): 4 x 8 reps (2.0.1.0)

Work Hard. Train Righteously.