2/5/24

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 - goal for set 2 is a max set of 3 reps

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

Set 2                    3 reps at top weight for today

Sets 3,4,5+6         3 reps back down at 90%

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  This is continuous work.  Do 2 rounds of:

DB Hammer Curl                               30-15 reps

Close Grip Pushup                            60-30 reps

American Kettlebell Swing                40-20 reps

Air Squat                                           40-80 reps

Pullup                                                20-40 reps

DB Thruster                                       20-40 reps