Fun workout. This was my first time using bands, and they give deads and squats a totally different feel. They definitely make you work a lot harder during your speed work, and really work your core like crazy.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Seated Chest Press
Cable Pushdowns
Lat Pulldowns
Leg Extensions
Leg Curls
Incline Bench Press:
155×20x1
185×10x1
225×10x1
245×10x1
265×10x1 (PR)
285×5x1 (PR)
225×15x1
DE Wide-stance Box Squats (// box):
135 + purples x10×1
185 + purples x6×1 (PR)
225 + purples x2×5 (PR)
225 + purples and reds x6×2 (PR)
DE Deadlifts (reps deloaded):
135 + doubled purples x10×1
225 + doubled purples x6×2 (PR)
225 + doubled purples and reds x6×2 (PR)
Incline DB Press:
80×10x5
Rope Cable Pushdowns:
156×10x5
Standing Straight-arm Close-grip Lat Pushdowns:
132×10x4
132×15x1
Standing Abduction:
Purple band x10×2
Standing Adduction:
Purple band x10×2
+ stretching + abs (4 sets of 10, weighted decline situps)
Duration: 110 minutes
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