Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - goal for set 2 is a moderately heavy
set of 6 reps
Set 1 - 6 reps at 90% of top weight for today
Set 2 - 6 reps at top weight for today
Sets 3+4 - 6 reps back down at 90% of top weight
Set 5 - as many reps as you can at 80% of top weight
Sets 1-4 are regular tempo
For set 5, take 5 seconds to lower the weight, PAUSE for 2 seconds
in the bottom position, then regular tempo on the way up.
#2 DB Incline Bench Press (same weight all 5 sets)
Sets 1, 2, 3 and 4 - 9 reps at regular tempo
Set 5 is as many reps as you can. Take 5 seconds to lower the weight,
PAUSE for two seconds at the bottom of each rep, then regular tempo
on the way up.
#3 DB Ground to Overhead - 20 reps each side
Tire Pull - 25 meters with 25 lbs
Then immediately begin, in any order and any combination:
Pullup 50 reps
BB Push Press 50 reps
Goblet Squat 100 reps
DB Farmer's Walk 250 meters
When you finish all reps or distance of pullup, push press, goblet squat
and farmer's walk, do:
DB Ground to Overhead - 20 reps each side
Tire Pull - 25 meters with 25 lbs
No comments:
Post a Comment