Week 53 (BONUS)

PUSH DAY
Bench Press 3, 3, 2, 2, 1
Overhead Press 3, 3, 2, 2, 1
Incline Press 6, 4, 2
Lateral Raise 16, 12, 8
Skull Crusher 10, 8, 6
Light Bench/Push-up 2 sets near failure

PULL DAY
Deadlift 3, 2, 2, 1
Pull-up/Lat Pull 10, 8, 6
Barbell Row 6, 4, 2
Chest Supported Row 10, 8, 6
Rear Delt Fly 16, 12, 8
Curl 10, 8, 6, 4

LEG DAY
Back Squat 3, 3, 2, 2, 1
Romanian Deadlift 8, 6, 4, 2
Lunges 6, 4, 2 per leg
Front/Goblet Squat 8, 6, 4
Calf Raises 16, 12, 8
Sit-ups 3 sets