Mass Made Simple Lite

09:15 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Mass Made Simple Lite

16:00 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Based on Dan John's Mass Made Simple Lite program.

Threadmill

08:30 Hotel Gym

Run/walk 2.2 miles

Stretch

Hotel Gym Workout

07:15 Hotel Gym

Double Clean and Press 3x8

Machine Row 2x8

Leg Curls 2x8

DB Goblet Squats 2x10

Cable pressdown/curls 2x10

Row

16:00 Home

Row - rollers workouts

1 minutes 18SPM

1 Minutes 22 SPM

1 Minutes 26 SPM 

1 Minutes 22 SPM

1 Minutes 26 SPM 

Repeat 4 times for 20 minute total

Stretch

Bodybuilding Workout 1

09:30 Local Gym

Warm up ski erg

Seated press, 3x8 2.5 minutes

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise 2x10, 3xmax 20 seconds rest

Lat prayer  2x10

Cable curl/Cable push downs 10/10 max/max

Farmers walk

Stretch

Row

17:30 Home

Row 5K

Stretch