Jon Cole – Weightlifting Legend 

Jon Cole Tribute Video

WEEK ONE

Day 1 – Bench Press, medium heavy – 10, 8, 6, 5×5. Full Squat, medium heavy – 10, 8, 6, 5×5. Upright Rows – 5×8 adding weight with each set. Standing Barbell Curls – 5×8. Calf Raises – 6×20, 2 sets with toes out, 2 with toes in, 2 with toes straight.

Day 2 – Power Cleans – 5, 4, 3, 2, 1. Lying Triceps Presses – 5×8. Standing Barbell Curls – 5×8. Incline Presses, heavy – 10, 8, 5×3.

Day 3 – Bench Press – same as Day 1. Full Squats, heavy – 10, 8, 5×3. Arm work same as Day 1.

WEEK TWO

Day 4 (second week) Front Squat, medium heavy – 10, 8, 6, 5×3. Inclines, medium heavy – 10, 8, 5×5. Curls – 5×8. Lying Triceps Presses – 5×8. Calf Raises – 6×20.

Day 5 – Deadlifts, heavy – 5, 4, 3, 2, 1. Bench Press, heavy – 10, 8, 5×3. Standing Triceps Presses – 5×8. Barbell Curls – 5×8.

Day 6 – Full Squats, heavy – 10, 8, 6, 5×3. Inclines, medium – 10, 8, 5×5. Barbell Curls – 5×8. Upright Rows – 5×8. Lying Triceps – 5×8. Calf Raises – 6×20.

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