Protocol: 3 x 12
Goal: building my body for fast recovery

Warm up:

• Hip rotations: 1 x 15
• Overhead squat: 1 x 15
• Inverted hamstrings: 1 x 15

Main sets:

• Superset #1: Dumbbell inclines: 45 lbs; front lunges: 25 lbs.
• Superset #2: Clean & press: 75 lbs; shoulder raise: 15 lbs.
• Superset #3: 1-arm T-bar rows (side way): 60 lbs; side steps: 20 lbs.
• Superset #4: 1-leg bench jumps: 15 lbs; spiderman: body weight
• Plate combo, 25 lbs plate: chest press, curls, shoulder press, kettle bell squat and front swing, overhead triceps, and upright rows