4/21/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  Do 10 rounds of:

Standing BB Curl                       2-3-4-5-6-7-8-9-10-11 reps

EZ Curl Bar Nosebreaker         11-10-9-8-7-6-5-4-3-2 reps

Same weight all 10 rounds.

#3  In any order and any combination, do:

BB Row                          50 reps

1" Deficit Pushup           75 reps

Air Squat                        150 reps

Then, in any order and any combination, do:

Pullup                           60 reps

DB Thruster                   60 reps

Double Under                150 reps