Russian Squat Routine
Week 5: Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 1 (365) 

Barbell Shrug 
3x20 (225) 

Nautilus Ab 
2x20 (180) 

Russian Routine 
Week 5: Light Bench 

Bench Press 
6 sets of 2 (285) 

Pullover
8(55) 8(75) 8(95) 8(115)
Drop Set: 8(135-115-95-75-55)

Barbell Curl
8(55) 8(75) 8(95) 8(115)
Drop Set: 8(135-115-95-75-55)

Overhead Triceps Extension
8(55) 8(75) 8(95) 8(115)
Drop Set: 8(135-115-95-75-55)

2 rounds:
20 Rope Triceps Pushdown (105-90) 
20 Rope Biceps Curl (105-90) 

4-Way Neck 
2x20 (50) 

Russian Squat Routine
Week 5
Heavy Squat 

Back Squat 
5x5 (410) 

Russian Squat Routine 
Week 5 
Heavy Bench Press 

Bench Press
5x5 (305) 

Hammer Strength Row 
6(180) 6(230) 6(270) 6(320) 6(360) 6(410) 

Hammer Strength Low Row 
6(180) 6(230) 6(270) 6(320) 

Rear Delt Fly 
3x15 (20)

4-Way Neck 
20(50) (4 directions) 

Russian Squat Routine 
Week 4
Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1")
6 sets of 2 (315) 

Barbell Shrug 
3x20 (225) 

Nautilus Ab 
2x20 (180) 

Russian Squat Routine 
Week 4
Light Bench 

Bench Press 
6 sets of 2 (285) 

Pullover 
8(55) 8(75) 8(95) 8(115) 8(135) 

Barbell Curl 
8(55) 8(75) 8(95) 8(115) 8(135) 

Overhead Triceps Extension 
8(55) 8(75) 8(95) 8(115) 8(135) 

12-10-8
Nautilus Multi-Triceps (110)
Nautilus Multi-Biceps (90)

Russian Squat Routine 
Week 4 
Heavy Squat 

Back Squat 
6x6 (385)