1/30/25

Warmup - Do 2 rounds of:

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 - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3 to 7 - 3 reps back down at 90%

Goal for set 2 is a moderately heavy set of 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  Do 4 rounds of:

Inverted Row             20-16-12-8 reps each side

DB Thruster               8-12-16-20 reps

Then do 1 round of:

DB Suitcase Carry             100m each hand 

Close Grip Pushup           50 reps

Then do 4 rounds of:

Pullup                         20-16-12-8 reps each side

Double Under              20-30-40-50 reps