Day 3

Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM
BB Bent Over Row 3 3 90% 1RM
1-Arm Lat Pulldown 2 6 85% 1RM
DB Hammer Curl 2 6-8 80% 1RM
BB Decline Bench Press 3 6 80% 1RM
Tricep Pressdown 2 6-8 80% 1RM
DB Front Lunge 3 6 75% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Phase V (Week 12)
This is a period of active rest. Do no lifting but continue with other workouts. Make sure that no training is done for 48 hours prior to the competition.