Warmup - Do 1 round of:
Pushup - 12 reps (not hand release)
DB Lateral Raise - 12 reps (light)
DB Reverse Fly - 12 reps (light)
Unweighted BB Standing Shoulder Press - 12 reps
Unweighted BB Back Squat - 12 reps
#1 Standing BB Shoulder Press
Set 1 - 10 reps
Set 2 - ADD 10 lbs and go to failure
Set 3 - SUBTRACT 10 lbs from the weight for Set 1 and go to failure
#2 Do 4 rounds of:
Air Squat - 20 reps
Plate Front Raise - 17 reps
Cable Row - 14 reps
Seated DB Shoulder Press - 11 reps
Pullup - 8 reps
Rest 1 minute between rounds.
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