DB Reverse Fly - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - 3 sets x 16 reps
Set 1 - 16 reps at 90% of your top weight for today
Set 2 - 16 reps at top weight for today
Set 3 - 16 reps back down at 90%
Goal for set 2 is a heavy set, with at least 1 rep in reserve.
Weight will go up on 12/1.
#2 DB Incline Bench Press - regular tempo
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps
Add weight each set.
We are looking for as full of a range of motion as possible each rep.
Go as light as necessary, to go as deep as you can at the bottom of each
rep, then lock out at the top of each rep.
#3 Do 3 rounds of:
Inverted Row 20 reps
1" Deficit Pushup 25 reps
Air Squat 50-40-30 reps
Plank 60 seconds
Run 200 meters
DB Ground to Overhead 12-16-20 reps each side
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