Sowden

Pause Bench use a strict 1 count (count on your chest 1, 1000 then lift)

Incline Smith, use very high incline but not quite a shoulder press (50°-70°) (trust me)

Cable would be better for reverse curls 

Push for progressive overload on all of your accessory lifts 

Watch mark rippetoe’s video on squat technique

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Week 1

Week 2

Week 3

Deadlift (Barbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Lat Pulldown

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Bench Press (Paused)

Incline Bench Press (Smith Machine)

Overhead Tricep Extension (Cable)

Upright Row (Barbell)

Squat (Barbell)

Squat (Paused)

Leg Curl

Straight Leg Calf Raise

Cable Crunch

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

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